Alright squat session

Warm up: Allot of pvc rolling and stretching along with shoulder mobility stuff.

Squat: 2 x 10 x bar
          2 x 5 x 135
           215 x 5
           250 x 4
           290 x 3
           320 x 2
           355 x 1
           375 x 1
           395 x 1
Pause squats: 2 x 3 x 320
Spread Eagle sit ups: 4 x 10 x some weight

Real easy session. Actually trying to get in the habit of taking in a small meal before I lift which really improved things. Along with being more thorough with my warm up.

Bench session

Warm up: Light band movements

bench: 2 x 20 x bar
           95 x 10
          2 x 5 x 135
          175 x 5
           215 x 4
           255 x 3
           295 x 2
           340 x 1
           295 x 11

Incline: 2 x 8 x 225
Seated Behind the Neck: 2 x 10 x some weight
skull crushers: 100 x 10.... haven't done these in awhile went light.

I'm diffidently starting  seeing that squatting twice a week is taken a slight toll on my benching. My shoulder were feeling fatigued and it was showing.

SUNDAY SqUATS

Warm up : PVC pipe ,light stretching , shoulder mobility work

Squat: 2 x 10 x bar
          2 x 5 x 135
          225 x 5
          275 x 4
          325 x 3
          375 x 2
          425 x 1
           375 x 8
           375 x 5

Pretty miserable session... got in the work. Came down with a bug last night and was running a low grade fever going into it. Pretty much had to fight the urge to fight the urge of throwing up the entire session.

Trashed my upper back

T bar rows: 6 x 10 x some weight
V handle pull ups: 25 total reps...give me a break im moving some weight
Shrugs: 500 x 5 , 350 x 20......My back was feeling trashed before these
Arm curls: 2 x 8 x Who cares

that's all she wrote.

Squat session

Warm up: Pvc pipe ,shoulder mobility

Squat: 2 x 10 x bar
          2 x5 x 135
          215 x 5
          250 x 5
          290 x 3
          320 x 2
          340 x 1
          360 x 1
          385 x 1

Pause squats: 2 x 5 x 300
Standing band crunches: 5 x 20

Pretty easy night , wont be hitting any thing close to heavy for a few more weeks.

Benched on new Bench...

Warm up: light band movements

Bench: 2 x 20 x bar
           95 x 10
           135 x 5
           160 x 5
           195 x 4
           235 x 3
           275 x 2
           325 x 1
           275 x 14

Incline Bench: 245 x 0/ 2 x 8 x 225...... Didn't have the new adjustable Bench set right in my rack. Tweaked my left bicep on the first set and it came down hard. Backed down 20 lbs to play it safe. Been over two month since I have inclined benched.

Seated Behind the neck press:2 x 8 x some weight 

Band push downs : 100 total reps

It was a mix session. Spent allot of time messing with positioning the bench in the right position.

Asking for form advice on line...Worthless most times.

One of the most annoying practices I’m seeing on line is the practice of guys posting lifting videos. Then they ask for someone to evaluate their form and asking what they need to change.  Part of my issue is, I just find it a stupid practice…  Understand my point of view. A person goes and posts a video on line so that people who for all intensive purposes are nameless faceless individuals so that they will coach them. I say you better hope they have your best interests at heart.  Who in their right mind would seriously take advice from people when you have   NO clue what so ever the experience level of the individual that are providing it. It could be some guy who’s  been lifting for 3 months  or it might be a seasoned guy with a shit load of records and years under their belt,  Basically it’s a crap shot .

Most of the videos I have seen as of late, it just seem to me as nothing more than an attempt by novice guys to get complimented on their form.  I say this because it seems that the weight isn't in all reality something to write home about. Most of the time you see guys using weight that doesn't look terrible hard for them. If someone truly wanted their form evaluated they would use a weight in which their form was actually breaking down or were missing the lift at that weight.

Another thing people forget is they are basically asking a majority of the time how there form stacks up against an established guidelines. The fact of the matter is, depending on ones individual body mechanics how ones form might look will slightly vary from someone else’s.  A person could take two different highly accomplish squatters whom are at the same strength level and their form might not mirror the other.  A person can see all sorts of variations High bar placement, low bar wide stance narrow which all boils down to what the individual feels the strongest with and the most comfortable.

I honestly do not feel that watching one single squat on video can give enough input to accurately coach a person in the first place. Maybe, I just don’t have a good eye for viewing such things in that way. But if I’m truly coaching someone on form I want to be able to watch them from their first warm up rep of the day to their last rep on the final set. So that I can get a feel for how they actually move and what bad habits they might have. Along with the fact that I don’t feel just telling someone to do this or that and change things without being able to get feedback from the individual isn't coaching.

I say when you need advice..... get it from the best

Honestly, in this day and age. How hard is it to find someone whom can coach someone on form? Seriously, most of the top level guys can be reached in one fashion by social media. The majority of them are more than willing to meet and give pointers to anyone, be it for free or even a small fee. Of course some might say…” But, it’s too far to travel or I don’t want to travel!” Seriously?.... So you would rather post videos and not take the effort and opportunity to learn from establish and reliable sources? Then I have to ask…. How truly serious are you? Well that’s my two cents….

Squatting again.. What a shocker.

Warm up: Pvc, light stretching shoulder mobility work

Squat: 2 x 10 x Bar
           2 x 5 x 135
           205 x 5
           240 x 4
           300 x 3
           350 x 2
           415 x 1
           350 x 11
           350 x 6


That was all..

Upper back

T bar rows: 6 x 10 x some weight
Band pull downs : 3 x 20
Shrugs: worked up to just 500 for 3 back off set with 315 x 25

That was it. Luckily, it was a bench or squat session . Was feeling really sluggish mentally and physically.

Second squat session for the week.

Warm up: pvc pipe,light stretching shoulder mobility work

Squat: 2 x 10 x bar
           2 x 5 x 135
           215 x 5
           250 x 4
           290 x 3
           320 x 2
           330 x 1
           355 x 1
           375 x 1

Pause squats: 2 x 5 x 275

Standing band crunches: 5 x 20

For the record the weight im using is based on a very low training max.

A Bench session for The PUP

Bench: Bar 2 x 10
           95 x 5
           110 x 5
            3 x 10 x 115...... I've ,got to slow him down between sets.
DB rows: 4 x 10 x 40
Dips: 14/7/8

Hes had a few sessions back under his belt. Just haven't felt like posting them.

Bench Session

warm up: Light db & band movements

Bench: 2 x 10 x Bar
            95 x 10
            135 x 5
            160 x 5
            195 x 4
            235 x 3
            275 x 2
            315 x 1
            275 x 12 .... Kept a few in the tank
            275 x 5... petered out needed 6 didn't want to grind the last one up

Stand Behind the neck press : 3 x 5 x Some weight

Up right row: 4 x 10 x some weight..... just had the urge to put these in
Rolling DB extensions: 3 x 15 x some weight

It was a middle of the road session didn't really push it hard at all.

No more of the Cube...sorry

Alright, I'm honestly am not getting into The Cube at all for several different reasons which I will go into latter. I'm not knocking it, But its just isn't for me. Now ....I  have gone totally insane ! After conferring with someone who's knowledge and approach I respect. I'm going off the deep end for the next 9 weeks putting Deadlifts on the back burner and will be doing two squat sessions a week to really milk the movement. Yes , you hear me right. After which , Ill take a break for two weeks and start my peaking cycle for the next Meet.

Warm up: PVC rolls,light stretching,shoulder mobility work

Squat: 2 x 10 x Bar
          2 x 5 x 135
          200 x 5
          250 x 4
          300 x 3
          350 x 2
          400 x 1
          350 x 10.....Left allot in the tank
          250 x 20.....Left allot in the tank again( for the Record after some consultation, I  messed up on this)

Standing Band crunches: 5 x 20

Dynamic Bench

Speed Bench: 5 x 2 x 255...zero "pop"
Standing Military : 165X5/180x5/205x5
Shoulder shockers : 2 sets
Band pull apart: 2 x 20
That was all.....shit session

Heavy Pulls on The Cube

Warm up: pvc rolls light stretching

4'block pulls: 2 x 5 x 135
                     185 x 3
                     225 x 3
                     275 x 3
                     315 x 1
                     365 x 1
                     405 x 1
                     3 x 2 x 450.....felt easy, except I was feeling my Lats say hello for some reason **
Snatch grip Deads: 2 x 8 x 315....went heavier then last time. Probably could have gone another 50 lbs heavier

Pendlay rows: 3 x 10 x some weight
Shrugs: 2 x 20 x 315
Standing Band crunches: 5 x 20

Went ahead and postpone this until today , since I've been scheduling these on Mondays.
**Nice thing about Block pulls that they have become a gauge lift for me. Normally I can pull 50 lbs more off the floor, Nice thing about the blocks it seems to be less stressful on my whole system.

Wasted session

Went  to do some accessory  stuff...big mistake on my part.My shoulders were pretty much fried from all the squatting I did yesterday. Worked to only 180lbs on Military press for what should have been a easy set.After which I just shut it down felt like hell warmed over. In all reality I am going to go to the three day option present in Lilly's E book and just tweak some of the accessory stuff. The harsh reality is at my age and not " supplementing" It pretty hard for me to recover from four days a week.

Dynamic Squat day

Warm up: Pvc pipe, stretching shoulder mobility work

Speed squats: A few warm up sets
                     8 x 3 x 315......ehh not as explosive as I would have liked

Reverse Band Squats: 1 x 2 x 420.....I followed as written , I know Lilly based some of concepts off of "Big Iron" because of these being a staple in their squat routine.

Olympic Squats: 5 x 5 x 265..ATG, Used a low %.

Band GM's: 50 reps

Standing Band crunches: 5 X 20

That would be it.