Attempted to save the world with a bench PR so far im still alive so looks like i put in enough effort! although it came at a price...brung back a shoulder injury that ive had since probably around march or april its either a tear in my labrum but now i am thinking its the bicep tendon having either a small tear or just bad tendonitis, going to go buy some KT tape this weekend and see if it helps it out at all but anyways heres my bench day.
-Incline Bench (shoulder pain started)
45x100
-Flat hammer strength
90x12x2
-Flat bench
135x20
185x10
225x10
275x5
315x1
365x1
385x fail
385x1
405x fail
405x fail
405x fail
Shoulder was hurting to bad at this point to move onward so just stopped training. I should be happy with 385 since it is a 15lb PR but since i tried 405 it erased any type of success in my mind so today just is a failed workout..
Friday, December 21, 2012
Thursday, December 20, 2012
APA March 3rd meet
Signing up for the APA meet March 23rd in Portland Or. at ElitePerformanceCenter . My goal for the meet is going to be 1535+ total at 198 in juniors 20-23, The American/National Record is 1530 so im wanting to beat that goals will be 540squat 400bench and 620 deadlift but we shall see where the end up.
Reaching for the next level..
So...Wednesday 1am my friend came into the gym and wanted to learn squats so i offered to teach him and put him through a workout, we started out with a bit of extension then went to squats, at this point i couldnt just sit there anymore i just warming up not knowing what i was in for...So my friend Andy was getting 225 with great form and my knees were bugging me from doing some parkour earlier that day with some friends from class at NPTI so i decided to also stay at 225. lets just say it ended withou being able to breath or walk! 24 hours later its now 1am and i decide to do some rackpulls after watching youtube too much (was supposed to be a rest day) but the workout went very well despite the tired legs.
-Squats
45x20
135x20
225x10
225x20x2
225x40 (PR)
-Single Leg Leg Press
200x40x3
-Leg Extensions
150x25x4
24 Hours later...
-Rack pulls (5th pin up)
45x20
135x8x3
225x5
315x5
405x5
495x1
Switch from hook grip to straps
545x2
585x1x2 (conventional and sumo)
585x5 (sumo)
675x5
675x4
Longer rest..
765x3
Very happy with the way these workouts tomorrow! Heading to Clatskanie Or in 11 hours to help the highschool team with lifting and get in a bench/shoulder workout dont really have anything planned yet.
-Squats
45x20
135x20
225x10
225x20x2
225x40 (PR)
-Single Leg Leg Press
200x40x3
-Leg Extensions
150x25x4
24 Hours later...
-Rack pulls (5th pin up)
45x20
135x8x3
225x5
315x5
405x5
495x1
Switch from hook grip to straps
545x2
585x1x2 (conventional and sumo)
585x5 (sumo)
675x5
675x4
Longer rest..
765x3
Very happy with the way these workouts tomorrow! Heading to Clatskanie Or in 11 hours to help the highschool team with lifting and get in a bench/shoulder workout dont really have anything planned yet.
Wednesday, December 19, 2012
First time for everything
http://www.universalusa.com/
http://animalpak.com/
You Don’t Know Hard..
Archimedes
said, "Give me a place to stand and I will move the earth." I say, "I
make my own place to stand. Refuse me that place and I will take it by
force!"
Here I am preparing to walk this empty road. The same walk I take by myself every day, twice a day. I am alone in this. But loneliness adds beauty to life. I am ready for what is coming. Confronted by stares of disgust at every turn, like I’m some kinda freak, as if I am fuckin' deformed, a monster. I feel a smile come to my face. I find solace in the fact that in a world where most people lack commitment, drive and integrity, these are the values I hold close to me and place the most importance on.
If you want to make it to heaven you gotta walk through hell. While I share this sentiment, I feel as though the ones who are in this for the long haul make hell their home, not a walk through but a permanent residence. They embody all that is pain and suffering. For if these things become known to you they come as no surprise. It all ends up being just part of a day’s work. Those who went before us did it. Their journey is one of legend and lore to be emulated. Their shoes tattered and torn from writing their own history, trudging that same lonely road I’ve been walking, the one you embark on now. Walk a mile in 'em? You couldn't even lace 'em up! Be your own motivation. Carve your own place.
What have you sacrificed, had to give up, lost along the way? How much fight is in you? Would you die for what you love? So many people would sit idly by and watch something they love get taken from them. Fight for a little maybe but in the end they fall back, listlessly watching as the fight fades from their eyes. As long as there is blood coursing through your veins, there should be passion in your heart and rage behind your eyes. Around here we claim our kill.
Stop talkin' about it. Stop bitching and complaining. I don't wanna hear you got up at 4 am for cardio, get over it. I don't really give a shit if it's too much food or not enough, deal with it. It's too hard? You're just scared! Anyone who shows you sympathy to any of these comments isn't doin' you any favors and is only doing so because they haven't pushed themselves beyond what is rational and sane, to the point of excruciating pain and complete failure. Everyone has read about it, it's this fantasy world they live in where they train their fuckin' asses off, harder than anyone else, kill themselves in the gym, right? Wrong. I've been there, on the other side of madness. It's not pretty or glamorous. You think these weights are gonna show you mercy? Sympathy?! There they are, day in and day out, lying in wait. To fuck your day up, to beat you down until you beg for it to stop, on your knees with a gun in your mouth, helpless. You want some? Go get some and get it done. With your mouth shut. Anyone that will show you that sympathy is no friend of yours.
It is a long and arduous task, building something that will stand the test of time, last through the ages. You mean they didn't tell you all those years ago when you picked up that first weight that this is how it was going to be? Ha well, this is what you've taken on. No one can take this journey with you, there are no passengers on this trip and very few that are worth a shit along the way. In life, you need people who are gonna make you dig and claw with your bare hands, fight tooth and nail for the first few feet and then after those first few feet give you a shovel. They will make you work for it, make you earn it. They will chew you up and let you know exactly how much you fucked up. But only to help rebuild you; mortar and brick wrapped in steel, stronger than you once were. Cuz when it comes down to it, they are the ones who have your back, who have your best interests at heart.
Introduce some chaos into your life, take some chances and watch it flourish. I subscribe wholeheartedly to the concept that out of chaos comes order. Chances make champions. This life is not for the timid. Fear is a great motivator but not when it fills you with trepidation. Welcome adversity; your character is measured by how you react when faced with it, not just one thing but many things all at once, insurmountable things. Attack today full force. Dive in head first. Sometimes you end up in the bottom of an empty pool. But at least you dove! No one said it would be easy, not many noble pursuits are. The hard way tends to be the better way. Maybe this isn't the path you've chosen but it's the one that chose you.
All we have in this life is the legacy we leave behind. You can't take anything with you when you're dead. Regret can bury any man regardless of his strength. At the end of days, you find yourself standing at judgment with your life's work in ruins at your feet. Don't be left with empty hands. Realize your potential now and not ten years from now. Plans are great but it's the follow through that counts. We only get one time around; no regrets, only valiant effort.
-P Diesel
Here I am preparing to walk this empty road. The same walk I take by myself every day, twice a day. I am alone in this. But loneliness adds beauty to life. I am ready for what is coming. Confronted by stares of disgust at every turn, like I’m some kinda freak, as if I am fuckin' deformed, a monster. I feel a smile come to my face. I find solace in the fact that in a world where most people lack commitment, drive and integrity, these are the values I hold close to me and place the most importance on.
If you want to make it to heaven you gotta walk through hell. While I share this sentiment, I feel as though the ones who are in this for the long haul make hell their home, not a walk through but a permanent residence. They embody all that is pain and suffering. For if these things become known to you they come as no surprise. It all ends up being just part of a day’s work. Those who went before us did it. Their journey is one of legend and lore to be emulated. Their shoes tattered and torn from writing their own history, trudging that same lonely road I’ve been walking, the one you embark on now. Walk a mile in 'em? You couldn't even lace 'em up! Be your own motivation. Carve your own place.
What have you sacrificed, had to give up, lost along the way? How much fight is in you? Would you die for what you love? So many people would sit idly by and watch something they love get taken from them. Fight for a little maybe but in the end they fall back, listlessly watching as the fight fades from their eyes. As long as there is blood coursing through your veins, there should be passion in your heart and rage behind your eyes. Around here we claim our kill.
Stop talkin' about it. Stop bitching and complaining. I don't wanna hear you got up at 4 am for cardio, get over it. I don't really give a shit if it's too much food or not enough, deal with it. It's too hard? You're just scared! Anyone who shows you sympathy to any of these comments isn't doin' you any favors and is only doing so because they haven't pushed themselves beyond what is rational and sane, to the point of excruciating pain and complete failure. Everyone has read about it, it's this fantasy world they live in where they train their fuckin' asses off, harder than anyone else, kill themselves in the gym, right? Wrong. I've been there, on the other side of madness. It's not pretty or glamorous. You think these weights are gonna show you mercy? Sympathy?! There they are, day in and day out, lying in wait. To fuck your day up, to beat you down until you beg for it to stop, on your knees with a gun in your mouth, helpless. You want some? Go get some and get it done. With your mouth shut. Anyone that will show you that sympathy is no friend of yours.
It is a long and arduous task, building something that will stand the test of time, last through the ages. You mean they didn't tell you all those years ago when you picked up that first weight that this is how it was going to be? Ha well, this is what you've taken on. No one can take this journey with you, there are no passengers on this trip and very few that are worth a shit along the way. In life, you need people who are gonna make you dig and claw with your bare hands, fight tooth and nail for the first few feet and then after those first few feet give you a shovel. They will make you work for it, make you earn it. They will chew you up and let you know exactly how much you fucked up. But only to help rebuild you; mortar and brick wrapped in steel, stronger than you once were. Cuz when it comes down to it, they are the ones who have your back, who have your best interests at heart.
Introduce some chaos into your life, take some chances and watch it flourish. I subscribe wholeheartedly to the concept that out of chaos comes order. Chances make champions. This life is not for the timid. Fear is a great motivator but not when it fills you with trepidation. Welcome adversity; your character is measured by how you react when faced with it, not just one thing but many things all at once, insurmountable things. Attack today full force. Dive in head first. Sometimes you end up in the bottom of an empty pool. But at least you dove! No one said it would be easy, not many noble pursuits are. The hard way tends to be the better way. Maybe this isn't the path you've chosen but it's the one that chose you.
All we have in this life is the legacy we leave behind. You can't take anything with you when you're dead. Regret can bury any man regardless of his strength. At the end of days, you find yourself standing at judgment with your life's work in ruins at your feet. Don't be left with empty hands. Realize your potential now and not ten years from now. Plans are great but it's the follow through that counts. We only get one time around; no regrets, only valiant effort.
-P Diesel
The Void
I know for a fact that I do many stupid things in the gym. There are
times I push WAY too hard and WAY too, far but there is a place I go…no
that’s not the right phrasing, there is something that happens during
these max sets – albeit a PR single or an extreme work set of high reps,
strips sets, etc. The time from a few seconds before these sets begin
to the point where it’s over and I gave everything I had to give there
is a void. This void is the only time in my life where I’m truly free.
This is why I do what I do. This time of freedom renews my strength to
deal with all the adversity life throws my way.
- Dave Tate owner Elitefts
- Dave Tate owner Elitefts
Friday, December 14, 2012
Sqwatssss
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-Donkey Calf
100x30x5
200x30
300x20
400x15x3
-Leg Extensions
50x30
100x20x3
-Squats
barx20
135x20
225x20
315x10
(partials)
405x10
495x5x2

405x30
-Leg Press
200x50
400x50
600x20
800x20
1100x10
-Leg Ex + Squats +Leg Ex
50x30 135x12 50x25
70x30 135x12 70x25
100x30 135x10 100x25
Aminos, Electrolytes, chair, gallon of milk, blog, drive, sleep...blahhh
Have more exciting stuff for you next training session! most likely saturday not sure what yet tho..
Thursday, December 13, 2012
Super Awesome Over The Top Chest Training!!!
After a short sleepless deadlift session i got home around 4:30am ate a
ton of food and passed out probably around 7am-5pm. When i woke up i
felt like a new man!! the 3 days prior i am sure i was just the biggest
asshole so sorry for nyone who had to deal with that... But so Wednesday
night head to the gym excited to do chest with my boy Andy and this
workout turned out to be great! was mostly hypertrophy focused but still
got some PR's and was nice to have my back not to sore despite the
deadlifts less then 24 hours before.

-Bench press (semi close grip)
barx100
135x40
185x40!!! (goal was 30)
225x20
275x11 (PR old was 8)
315x6 (PR old was 4)
-Decline Hammer Strength
2 plates each side x 20
3 plates x15x2
3 and a quarter x8
-Flat Hammer Strength
2 plate x20
3 plate x8 (died)
-Cable flys
75x20x2
100x20x5
-Lateral raises
5x50
10x40
15x30
20x30
25x20
30x15
35x12
40x10
45x10
50x8
Feel really happy with this workout! i think i might try 405 bench on the 20th just incase the world ends i can say i bench 400lbs will be a 30lb PR if i do make it but not 100% sure i will just gunna give it a shot so i'll record that session. if you have any requests for footage let me know..

-Bench press (semi close grip)
barx100
135x40
185x40!!! (goal was 30)
225x20
275x11 (PR old was 8)
315x6 (PR old was 4)
-Decline Hammer Strength
2 plates each side x 20
3 plates x15x2
3 and a quarter x8
-Flat Hammer Strength
2 plate x20
3 plate x8 (died)
-Cable flys
75x20x2
100x20x5
-Lateral raises
5x50
10x40
15x30
20x30
25x20
30x15
35x12
40x10
45x10
50x8
Feel really happy with this workout! i think i might try 405 bench on the 20th just incase the world ends i can say i bench 400lbs will be a 30lb PR if i do make it but not 100% sure i will just gunna give it a shot so i'll record that session. if you have any requests for footage let me know..
Feeling dead...lifts
Took Monday off cause i knew i was going to have along period without
sleep because i work graveyard 8:30pm-4:00am then had to be to class
about an hour and a half away by 9am-3pm then back to work by 8:30 so
wasnt be fun but anyway after a long couple days i decided to deadlift
early wednesday morning around 3am was really tired so i cut the workout
a little short but still felt like i got in a quality workout.
-Deadlift (conventional, beltless, deficit, hook grip no chalk)
bar x20x2
135x12x2
225x5
315x3
405x3
460(80%)x4x5
Cut the final work sets short by 3 sets wasnt really getting to hard but could not remain focused or feel like i had the energy to push myself so i just called it. Sometimes you have to just play it smart.
-Deadlift (conventional, beltless, deficit, hook grip no chalk)
bar x20x2
135x12x2
225x5
315x3
405x3
460(80%)x4x5
Cut the final work sets short by 3 sets wasnt really getting to hard but could not remain focused or feel like i had the energy to push myself so i just called it. Sometimes you have to just play it smart.
Sunday, December 9, 2012
Feed Me More...
Came to the gym sunday night really excited for chest training but as i
got about halfway through i just lost focus and got bored of about every
workout i could think of so decided to just cut it short and throw in
some side delts for a short while then get back to the kitchen to cook
up some new ideas for the next couple weeks. Also might have an old
friend from school starting to come in and be my training partner so
that should give a little boost to motivation too. Well anyways... here
is the workout from tonight
-Bench Press
barx100
135x30
185x20
225x20
-CG Decline Bench (pointer finger on smooth)
135x5
225x5
275x5
315x5
move grip out 3 inchs 315x8(might be a PR?)
-Incline DB
55x8
80x8
95x5
110sx5
125x3x3
125x6 (was supposed to do 10x3 but i got really sick of using so much energy to unrack and rerack the weight so i just stopped this is where i lost focus)
-Cable Flys
55x20x2
100x15x3
-DB Laterals
10x50x2
15x30
20x30
25x20x2 (all with about 20 seconds rest between)
-Machine Laterals
70x30x2
110x25
150x20x2
So thinking its about time to switch things up so if any of you guys got any ideas feel free to let me know!
Also if anyone has any questions about training feel free to hit me up, Or if you know of any Powerlifting meets in the NorthWest in the next few upcoming months please let me know looking to plan my knee one as soon as possible.
-Bench Press
barx100
135x30
185x20
225x20
-CG Decline Bench (pointer finger on smooth)
135x5
225x5
275x5
315x5
move grip out 3 inchs 315x8(might be a PR?)
-Incline DB
55x8
80x8
95x5
110sx5
125x3x3
125x6 (was supposed to do 10x3 but i got really sick of using so much energy to unrack and rerack the weight so i just stopped this is where i lost focus)
-Cable Flys
55x20x2
100x15x3
-DB Laterals
10x50x2
15x30
20x30
25x20x2 (all with about 20 seconds rest between)
-Machine Laterals
70x30x2
110x25
150x20x2
So thinking its about time to switch things up so if any of you guys got any ideas feel free to let me know!
Also if anyone has any questions about training feel free to hit me up, Or if you know of any Powerlifting meets in the NorthWest in the next few upcoming months please let me know looking to plan my knee one as soon as possible.
ughhhh lazy days...
After not getting really any sleep last night i just had no energy to do
anything but around 9pm i decided to stop being lazy and get my ass to
the gym! So I arrived at the already closed gym to open it up so i could
get in some squats even tho my back was already destroyed from
deadlifts the night before. So i proceeded to doing calfs, bike for 10
mins, front squats, leg extensions, back squats, short little circuit
involving legpress hack squat extensions and more squats, then finished
with quarter squats... stupid routine but whatever i was bored.
-Calfs
donkey 5x20
-Spin cycle(before you judge me look up robert forestman...yea thats what i thought)
10mins
-Front Squat
barx20
135x10x2
185x5
225x5
275x1
295(75%)x5x7
-Back Squat
135x10
135x20
135x30
-Leg Ex
100x15x5
-Circuit 2 rounds
leg ex x20
hack sqt x10
leg press x20
back sqt x10
-Quarter squats
135x20
225x20
315x20x2
By the time i finished my legs had zero feeling or stability so 315 felt more like 495, the weights never slowed down which is promising but my god... thought i was gunna fall over! going to take some aminos then when i get home gunna go beast mode on some chicken:)
-Calfs
donkey 5x20
-Spin cycle(before you judge me look up robert forestman...yea thats what i thought)
10mins
-Front Squat
barx20
135x10x2
185x5
225x5
275x1
295(75%)x5x7
-Back Squat
135x10
135x20
135x30
-Leg Ex
100x15x5
-Circuit 2 rounds
leg ex x20
hack sqt x10
leg press x20
back sqt x10
-Quarter squats
135x20
225x20
315x20x2
By the time i finished my legs had zero feeling or stability so 315 felt more like 495, the weights never slowed down which is promising but my god... thought i was gunna fall over! going to take some aminos then when i get home gunna go beast mode on some chicken:)
Saturday, December 8, 2012
Friday, December 7, 2012
Friday night??
Friday nights as a 20 year old i should probably be out having fun
getting in trouble so decided to do just that the only way i know
how...Deadlifts...
felt pretty good coming into the workout today besides the intense soreness in the medial of of my deltoid but no biggie its deadlifts so lets get straight to the action!
-Deadlifts
135x10x2
225x8
315x5
405x1
435(75%) x4x8
-Chest supported rows
45x20
90x20
135x20x3
-Barbell Rows
225x12x3
-Pullups
bodyweight x8x2(die)
Deadlifts took so much out of me!!! moving the weight was never had but my whole career ive always only worked up to a max then moved to assistant lifts so today proved volume is what i need to work on. After i finished deads i was out of it...took a 10min rest and started assistant lifts, Lats were fried so kept it light and just focused on some contractions. thinking about taking tomorrow off and then squatting sunday.
felt pretty good coming into the workout today besides the intense soreness in the medial of of my deltoid but no biggie its deadlifts so lets get straight to the action!
-Deadlifts
135x10x2
225x8
315x5
405x1
435(75%) x4x8
-Chest supported rows
45x20
90x20
135x20x3
-Barbell Rows
225x12x3
-Pullups
bodyweight x8x2(die)
Deadlifts took so much out of me!!! moving the weight was never had but my whole career ive always only worked up to a max then moved to assistant lifts so today proved volume is what i need to work on. After i finished deads i was out of it...took a 10min rest and started assistant lifts, Lats were fried so kept it light and just focused on some contractions. thinking about taking tomorrow off and then squatting sunday.
Another day at the office
Decided to take Wednesday off just wasnt feeling it so skip to thursday, bench training!
Came into the workout no to worried (after how easy the weight moved monday) was judt gunna get the routine done but decided I wanted to destroy some side delts since i had not hitting them for maybe 10 weeks prior... big mistake started out with some high rep sets and by high i mean 50+. this completely took away from any pressing power i was going to have that day I had no idea they played such a big part!! so after about 20 mins of messing around onside raises i decided to start my bench routine. bench was so messed up, form was completely out the window because my delts were so pumped i couldnt feel the weight on my chest and tris. After failing to even compete with mondays workout i moved to my 8sets of 4 on incline dumbell, didnt do a feel set just started straight at 120s BARELY getting 4 i went beck down to the 70s and worked my way to 120 then everthing started to fall into place so i workout ended on a good note.
-Side raises
dumbell laterals 5x50
seated machine laterals 5x25
more dumbell laterals worked up to the 50x10
-Bench press
barx100
135x20
185x20
225x20
-Incline dumbells
120x4(too hard)
70x8
90x5
110x4
120x4x7
-Decline bench(close grip)
135x5
225x5
315x6x5
-Upright rows
barx100x2
Couldnt even pick up my shaker cup to drink my aminos had to lean over so that i could pour it to my mouth haha.
Came into the workout no to worried (after how easy the weight moved monday) was judt gunna get the routine done but decided I wanted to destroy some side delts since i had not hitting them for maybe 10 weeks prior... big mistake started out with some high rep sets and by high i mean 50+. this completely took away from any pressing power i was going to have that day I had no idea they played such a big part!! so after about 20 mins of messing around onside raises i decided to start my bench routine. bench was so messed up, form was completely out the window because my delts were so pumped i couldnt feel the weight on my chest and tris. After failing to even compete with mondays workout i moved to my 8sets of 4 on incline dumbell, didnt do a feel set just started straight at 120s BARELY getting 4 i went beck down to the 70s and worked my way to 120 then everthing started to fall into place so i workout ended on a good note.
-Side raises
dumbell laterals 5x50
seated machine laterals 5x25
more dumbell laterals worked up to the 50x10
-Bench press
barx100
135x20
185x20
225x20
-Incline dumbells
120x4(too hard)
70x8
90x5
110x4
120x4x7
-Decline bench(close grip)
135x5
225x5
315x6x5
-Upright rows
barx100x2
Couldnt even pick up my shaker cup to drink my aminos had to lean over so that i could pour it to my mouth haha.
Wednesday, December 5, 2012
A New Beginning
Second day back at training was planning on doing front squats but
decided to deadlift instead. the plan i decided on was to use smolov jr
as my progression so instead of doing every other day im going to just
go by feel, so this is what the overview of my routine will be
6x6 @ 70%, 7x5 @ 75%, 8x4 @ 80%, 10x3 @ 85%
6x6 @ 75%, 7x5 @ 80%, 8x4 @ 85%, 10x3 @ 90%
6x6 @ 80%, 7x5 @ 85%, 8x4 @ 90%, 10x3 @ 95%
Used 580lbs as my 100% so if everything works as planned i should be able to pull 600 conventional and beltless by the end of this routine( conventional PR is 585 with belt, 606 sumo with belt)
-Deadlifts (all without a belt for next 8 weeks)
bar x 20
135x10
225x6
315x6
405x6x6
-bent rows
225x10x40
-machine pullovers
50x20
100x12x4
100x60second hold
didnt want to push it to hard yet but workout felt good, conventional pull felt really solid, feeling excited to see how this turns out.
6x6 @ 70%, 7x5 @ 75%, 8x4 @ 80%, 10x3 @ 85%
6x6 @ 75%, 7x5 @ 80%, 8x4 @ 85%, 10x3 @ 90%
6x6 @ 80%, 7x5 @ 85%, 8x4 @ 90%, 10x3 @ 95%
Used 580lbs as my 100% so if everything works as planned i should be able to pull 600 conventional and beltless by the end of this routine( conventional PR is 585 with belt, 606 sumo with belt)
-Deadlifts (all without a belt for next 8 weeks)
bar x 20
135x10
225x6
315x6
405x6x6
-bent rows
225x10x40
-machine pullovers
50x20
100x12x4
100x60second hold
didnt want to push it to hard yet but workout felt good, conventional pull felt really solid, feeling excited to see how this turns out.
A New Beginning
Just finished up the last powerlifting meet of the year with at 1482 total @ 198 20yrs old. Now its time to start cranking up the volume and address my weakness. i'll be in my offseason for about a good 10 weeks so my plan is to work mostly on bench and deadlift hoping for 400+ and 650+ by march for the APF meet at "eliteperformancecenter.com" and i heard there might be a push pull meet around then too. going to try my attempt for my first training blog and hopefully be able to update daily about what my work was itself and thoughts and goals for the next workout. so here we go...
Monday december 3rd 2012 - bench training
- Flat bench
bar x 100
135 x 20
185 x 20
225x 20
- Incline DB press
70s x 8
110sx5x7
- Decline bench
135x5
225x5
315x7 (pointer finger on smooth)
315x6 (thumb on smooth)
315x6 (pinky on rings)
315x7 (middle finger on rings)
Workout felt solid and good for only 1 day rest after meet. felt like deloading was pointless because i just took week off before hand. Really trying to focus on pressing through the lockout and not using soft elbows, felt like i achieved that today tomorrows season will be lots of front squats of all sorts to build up that raw power to be able to power out of the hole!!
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