11/29/2013 Catalina Benchers

Bench Day

Bar
135x10
185x3
225x1
275x1
295x1
300x1

CG Bench AMRAP
225x16*

Illegal Wides AMRAP
225x12*

Big 21
155x21

CG Pull-downs
150x20 3 Sets

KB Rows
2 Sets of 15

Big T
405x1
445x1
455x1*
475x1*
500x0 Miss

CG Bench AMRAP
315x16*

Illegal Wides AMRAP
225x10*

Big 21
245x21

Pull-downs
150x20 2 Sets

Dan Z
315x1
335x1*
350x1*

CG Bench AMRAP
225x19*

Illegal Wides AMRAP
225x14*

Big 21
155x21

Pull-downs
150x20 3 Sets

KB Rows
2 Sets of 15

Lots of PRs! 475Lb Raw
Bench by The Large One,
350Lb Raw Bench by Dan,
and I'm in the 300's again.
A very good night!

11/24/2013 Catalina Benchers

Accessory Day

Incline BB Press
135x10
185x10, x10, x15

Seated DB Press
40x10, 40x10
superset with
DB Front Raise 20x10 x2
DB Side Raise 20x10, 15x10
DB Rear Raise 20x10, 15x10

Tricep Giant Sets
Rolling Extensions 40x10 AND
Rope Push-downs 140x10
X 4

Reverse BB Curls 45x20

Big T
Incline BB Press
225x10, x10, x15

Seated DB Press
40x10, 70x10, 70x10
superset with
DB Side Raises, Rear Raises

Tricep Giant Sets
Rolling Extensions 40x25 AND
Rope Push-downs 140x25
X 4

Lots of reps. Got a great pump.
Everything light and easy as it
should be.

11/21/2013 Catalina Benchers

JFK RIP

Steve
Paused CG Bench
265x1
265x1
275x1

CG Bench AMRAP
225x13

Illegal Wide Grip Bench
225x10

Big 21 Bench
135lbs
7xBottom Half
7xTop Half
7xFull Range

CG Pull-downs
150x20 2 Sets

Tony
Paused Bench
365x1
385x1
385x1

CG Bench AMRAP
315x15

Illegal Wide Grip AMRAP
315x10

Big 21 Bench
225lbs
7xBottom Half
7xTop Half
7xFull Range

Lots of reps. Felt strong.

11/17/2013 Catalina Benchers

BB Day

DBBP
70x10, x10, x15

Seated DB Military Press
35x15 2 Sets

3-Way Delts
Front Laterals
Side Laterals
Rear Laterals

KB Rows
2x10

Rope Push-downs
110x25

Big Tony

DBBP
3 Sets

Not Sure what else

11/11/2013 IPL World Championships

Steve
Warm-ups went fine. Went up to
225x3, then 315x1 with Slingshot.
Put on 50" F-6 and did two "bounces"
with 315. Ready.
Opener: 170 Kilos. Very Easy.
Changed into SK
Did 405 to a 3-Board. Wet the
shirt down and got ready.
2nd Attempt: 212.5 Kilos.  No Touch
3rd Attempt: 212.5 Kilos.   No Touch.


Dan Z
Opener: Looked good coming
down and dumped. Forgot to
soak it down. Dan's friend Kevin
helped wet his shirt down and...
2nd Attempt: 190 Kilos. Good
lift!
3rd Attempt: 195 Kilos.Came up
half way and stalled.

Big Tony
Warm-ups went great.
Opener: 310 kilos. No Touch.
Increased to 320 kilos. Wet the
shirt down good.
2nd Attempt: 320 Kilos. No Touch.
Shirt seemed to "pop". Out of the
competition.

Scott
Warm-ups looked good.
Opener: 275Lbs. Miss
2nd Attempt: 275Lbs. Miss
3rd Attempt: 275Lbs. Miss
Out of the competition.

After a big competition it's good
for each lifter to analyze his performance.
What weak points showed up? Did you
get enough rest, food, supplements? Did
you do anything to sabotage your lifting?
Now it's time to rest up, and start our
off-season program.

11/4/2013 Catalina Benchers

Last Training Day
Bar
135x5 2 Sets
185x3
225x3
275x1 Full Commands

Tricep Complex
x2 (second one was very light)

Big T
315x2
405x1 fast and easy

Tricep Complex
x1

That's really it. Competing
Sunday in Las Vegas.

11/2/2013 Catalina Benchers

Scott
Opener
Bar
135x5
185x3
225x1
275x1 Opener w/Full Commands
Add Reverse Mini Bands
295x1 Full Commands
305x1 Full Commands

Rep-Out
205x10
135x8

Tricep Complex
x1

Everything was fast and easy. Scott's
ready for prime time. One more training
day Monday or Tuesday going to last
warm-up and it'll be a wrap.

11/1/2013 Dan Z

Opener
Bar
135x10
225x3
275x1
315x1
Slingshot
345x1
Put on 52" F-6
405x1 3-Board
405x1 2-Board
420x0 Dump
420x1 Full Range

Slingshot
315x3
225x10

Tricep Complex
x2

Last heavy day before Worlds. Dan
brought his first attempt with 420 too
low. Second attempt was good. No
problem with touching. Recommend
414lb opener.