8/30/2015

Volume Day

Worked on mobility/positioning. About
20-minutes.

Squat Safety Bar
Bar x 5
115 x5x5

DE Deadlifts
135x2x5

Rope Push-downs
110x10
140x10x4

8/28/2015

Friday

Safety Bar Squats
Bar
85x5
115x5
155x5


Deadlift
135x5
185x5


No benching today. I've got to try and
get pain free in my shoulder. So no pressing
for a couple weeks.

8/23/2015

Sunday

SSB Squats
5x5

BP
Bar
115x10
135x5
185 5x5

DE Deads
1x10

Rope Pushdowns
5x10

CG Pulldowns
150x26
150x21

8/20/2015

Thursday

Deadlift
5x5 135

Squats 3x10

3-Board Press
135x20
205x15

CG Pull-downs
150x20
150x15

Rope Push-downs
80x10
100x10
120x10

8/16/2015

Sunday Night

2CT Bench Press
Bar
95x10
95x10
135x10
135x10
185x2
225x2 4 Sets
225x5 AMRAP

1" Pause Bench Press
185x5
185x5
185x5

1-Arm Kneeling Cable Pull-downs
70x15
80x15
80x15

DB Flyes
25x15
25x15

Rolling DB Extensions
30x18
30x18

Shoulder pain was a 2-2.5. I went a
little heavier doing the entire program.
Funny that the weight feels so much heavier
than a few weeks ago. I'm just gonna add 5lbs
every week and keep going.

8/13/2015

Volume Day

TnG Bench Press
Barx20
95x10
95x10
135x10
185x10
175x10
175x10

Close Grip Bench
135x8
135x8
135x8

Kneeling Cable Pulldowns
50x15
60x15
80x15

Rolling DB Extensions
30x15
30x15

Deadlifts
135x8

Pain in left shoulder was a "2" till I
hit 185 when it went to about 3.5 and
stayed there thru the two down sets
with 175. Felt the same or better when
I was done that when I started. I did a
lengthy warm-up not documented above
consisting of band work.

8/6/2015

1st Training Day since Meet

2CT Bench Press
Bar
95x10
135x5
185x2
235x2 4 Sets
235x4 AMRAP Set
Volume: 2,820lbs

Face Pulls
100x50

Spoto Press
155x5 3 Sets
Volume: 2,325lbs

Seated Mil Press
25x12 2 Sets
Volume: 1,200lbs

Total Pressing Volume: 6,345lbs

1-Arm Cable Extensions
50x15 2 Sets

Felt a twinge in left anterior delt.
Kept the weights low even though
everything felt heavy. Pain started
to get better after 3rd set of 2CT BP.

8/6/2015

Aug 1st Competition

Opener 125 Kilos.

Miss 2nd and 3rd attempts with 132.5 Kilos

Unmet expectations. Arrggghhh. Warm-ups
felt heavy. I wasn't able to get my usual
warm-ups in but that is a minor issue. My
peaking cycle was too long and too light,