M.E. Deadlift December 2nd 2008
Rack Pulls (Just Below the knee): 135x5, 225x5, 315x3, 405x1, 495x3, 585x2, 675x2*, 725x1**, 765x0miss, 585x5
Dumbbell Rows: 100x10, 125x15 (3 sets)
Double Underhand Pulldowns: 3 sets of 10
Some Back Machine Thing a magig?: 1 set of 25 with 3 plates per side
Pullover Machine for lat stretch: 1 set of 30
Great session for me and a confidence booster like none other. I was able to get the 675x2 without straps which means my grip is getting there. 725 literally felt like my arms were going to rip off but I'm taking an old school Chuck Vogelpohl approach and forcing myself to strain. I was super surprised that I almost got 765 but I really didn't want to hitch so I just let it go (I wore straps on 725 and 765) and then the 585 was just a piece of cake. I really have a feeling I'll hit a big total this upcoming year. My last full meet was such a disappointment that I'm positive I'm going to regain my state championship, my national championship, and take my first world title in 2009.
M.E. Bench December 3rd, 2008
Floor Press: 135x5, 225x5, 275x5, 315x5, 365x2, 405x2*(I think this is a pr?), 415x1 (UGLY)
Dumbbell Bench: 60x20, 80x12, 100x10 (2 sets), 115x5
Skull Crushers super set with pushdowns: 4 sets of 12
Regular Double Overhand Pulldowns: 2 sets of 10
Rear Delt Machine: 2 sets of 25
Really had a big pump going on during this session. I'm noticably leaner and more dense in my upper body. My back is wider and my arms are about an inch bigger than before. 415 was mega ugly, it came down wicked fast and didnt have the chance to lower it as I had planned and I had to basically use pure horsepower to get the thing up but I did. I'm fairly pleased with my progress. Training raw in the offseason is definitley the way to go. I plan on by 2009-2011 having a 495 raw bench which I think is a fairly realistic long term goal as is my elite total that I want. Its as Big James Henderson has said before:" If you just take your time, and train right, you don't need all that other stuff like shirts or drugs, your strength will come, you just have to train right". I'm training right, but I have to confess, I'll be wearing a shirt when I bench in competition :P A solid session and today I'll top it off with speed squats and deadlifts.
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