Monday - July 13/09
Max Lower

Raw squat - up to 460 x 1
Reverse Band Squat - Raw with Purple Band - up to 750 - PR
Reverse Band Squat - With Briefs and Purple Band - 950 - PR

Bunch of leg curls

nice bro!
TB

Did a local raw meet on Saturday - 7/18/09 - Show Me State Games
Didnt go all out but still had a good day.

Weight - 302
Bench
385 - good
410 - good
430 - 10 second pause, Judge gave it to me, and didnt get it

Deadlift
540 - good
585 - good
610 - good, real easy had about 50 more in me

All raw PRs.

Monday - 7/20/09
Acc. work
Tri / Back / Sh. work

Start training back on Wed., have a geared meet on Aug. 16, bench and dead

Last Little Bit:

Last week:
Box Squat - Not Max Effort or Dynamic - 385 last set with Blue, Purple, and Green Bands

Reverse Band Bench - Blue hanging straight down - 565 for an easy single

Monday
Ultra Wide Sumo Deadlift on Mastadon - 650 for 1 easy, missed 700, should have gone 675

Tuesday
Raw Bench - 455

Put on Katana and went up to 625 without a touch, trying to find something to touch so can find an opener, meet in 2 1/2 weeks

Put together a gym at the house with some buddies.
First training day was Sunday. We have lots of weights, bands, a set of squat stands, and a good, sturdy bench (we will be redoing the pad though).

Sunday - Dynamic Upper
Dynamic Bench - sets of 5 up to 335, felt pretty good

4Brd - sets of 5 up to 455
rep out set, 15 x 365

Military
8 x 95, 8 x 135, 2 x 8 x 185

Bent Over Row
8 x 135, 8 x 185, 2 x 8 x 235, 8 x 305

Band Push Downsa - Purple - 1 minute
Hammer Curls - 2 sets x 40 lbs x 30 sec.

Monday - Dynamic Lower
Warmup
Front Squat - 5 x 95, 135, 185, 225

Box Squat
4 x 225, 315, 365, 4 sets x 405

Deadlift - Standing on Purple and Mega Mini Band
5 x 135, 5 x 225, 3 x 315
Deadlift
1 x 405, 1 x 455, 1 x 505
rep out till tricep? started hurting (about 95 degrees out) - 7 x 315 (horrible)

Band Leg Curl
2 x 30 sec - Purple

Sorry for not posting lately. Have been in Fall Camp and have been doing corrective and body weight exercises. Did get one day off and got 460 raw in a meet. Had about 15 more in me but wanted to make sure I won.

Will start lifting for 4 weeks with a 3 day split and try to get in better shape with some cardio, strongman, etc. on at least 2 days. Wont be able to compete for a while so need to get in better shape before I start training for another meet.

Will start this Sunday. Here is the % for first week of bench.
12 x 40
8 x 60
5 x 70
3 x 75
2 x 78
2 x 80
2 x 82
5 x 75
10 x 70


Will hit some dynamic squats after. Have to stay at 405 at my house (stands) but will minipulate volume. First week of 5s.
After squat will be 3 sets of two exercises supersetted.
Hope you guys like.

good work brother!
TB

.9/20/09 - 9/26/09
Mobility Work, Explosive Work, Rep Work

Jumped a 42 inch box (no step)
Rep work - 1 Arm DB Bench - 20 x 115

Sunday - 9/27/09
RE Upper

Warmups
Foam Press - 2 blue pads - went down to about 1-2 inches from chest at last set
5 x 135, 5 x 185, 5 x 225, 5 x 275, 5 x 315, 5 x 365, 5 x 405 - I really like these, esp. for raw strength

Rack Lockouts - with Mega Band (big black one)
5 x 135, 5 x 185, 5 x 205, 5 x 220

Inverted Row - 1 leg Up - 4 sets x 10
Lat Pulldown - 4 x 10
Lateral Raise - 4 x 10

Low Row - 3 x 20
Face Pull - 3 x 15
Pulldown Ab - 3 x 20

Curls - 60lbs, 10 reps w/ 10sec. hold, 8 reps w/ 10sec. hold, 6 reps w/ 10 sec. hold, 4 reps w/ 10sec. hold, 2 reps w/ 10 sec. hold
Band Pushdown - 1 minute - Purple

Monday - 9/28/09
Max Lower

Warmups
Back Squat - Narrow Stance
5 x 150, 5 x 240, 5 x 330, 3 x 420, 1 x 510(added knee sleeves on these, dont know if I like them, didnt really feel lot pop out of bottom but the legs went purple)
Reverse Band Purple
3 x 600, 1 x 690 - had about 50 more in me, feeling a little beat from 2hrs of oral dentist stuff

Leg Curl - 3 x 20
TKE - 3 x 20
Band Rotations - 3 x 5 each side

good work brother!
TB

Dynamic Upper - 10.25.09
Going to stay in the 275 weight class. Around 270 now so want to lean up some more. Also, ordered a TRX single ply squat suit. That way I can learn a suit easier since no one is really here to help me.

Warmup
5 Cardio
Power Plate
Cuban Press
Shoulder Circles
Foam Roller

Dynamic Bench - Purple Band Doubled
15 x 45, 3 sets x 5 x 65, 3 sets x 5 x 85, 3 sets x 5 x 95, 3 sets x 3 x 135

DB 1 Arm Bench
20 x 80, 20 x 100, 10 x 110
Band Pull-Aparts - Purple - 3 x 20

DB Row - 10 = 110, 120, 140
Band Push-Down - Hi and Low w/ Green - 3 sets x 25/25
Rear Delt - 3 x 10 = 50

Sprints on Eliptical - 5 x 30 sec.

10.26.09
Monday -Max Lower

PB Warmup
Reverse Hyper

Reverse Band Deadlift -green
Sumo --5x154, 5x264, 5x308, 3x424, 1x508
Conventional - 1 x 600, 1x 654
Sumo w/ briefs - 1 x 654, 1x700
2 Man deadlift - 10x720

1 Leg RDL 3x10, 40,40,50
KB Swing - 3x10

Crossover Lunge-3x5 each leg, last on snatch grip

Reverse Hyper-2x10
Spread Eagle Abs -2x10

Power Plate
Hurdles

700 was not bad. Had more in me but rotating b/c of hip, back, and knee. Getting a lot better though.

10.27.09
Tuesday - Max Upper

Warmup
Rotator / In, Ex, Up, Down
Band Face Pull Rotations
Subscap

Reverse Band Bench - Green - Mastadon
10 x 260, 5 x 350, 3 x 400, 1 x 440, 1 x 500, M x 540

Shirt Reverse
2 x 540, 2 x 590, 1 x 620 - really easy, touched 1 rep on first and second set, used Karins

Raw Close Grip Reverse - 15 x 350

Cable Row - 2 sets x 20, 2 sets x 15
Pushdowns - 4 x 15

Front Raise - 2 x 10
Tate Press - 2 x 15

Sprints - 30/30 sec. on Eliptical for 7 minutes

Thursday - dynamic lower - Oct. 29

Speed box squats with blue
worked up to 470x2 - used new single ply TRX

Snatch Grip Overhead Squats and lunges
leg curls
TKE
Pulldown abs

Friday -Oct. 30
Shrugs
Curls
Abs
Pec Fly
all supersetted - 3 times

Monday - Nov. 2
Max Upper

Bench Press
10 x 135,135,185,245,275
Manpon
3x 315,365
1x 405, barely miss 455, all close grip

JMs -10s
Hammer Curls- 10s
Face Pulls -20
4 sets

Bar Row-10s
PI press -15s
Db curl - 5 sec. Eccentric - 8 reps
3 sets

Tuesday - 11.3.09
Lower

At Work
Close Grip Snatch -3x5
Pulldown Abs - 3x 20
V Squat - 3x20 - two second pause at bottom

Later at Home
Messier Lunge -3x20
Band GM -3x20

Deadlift-Sumo
3x135, 3x 225, 3x315, 3x365
Put on Single TRX -1x405,1x455, 3 sets x 1x500 - feeling suit in
Raw Conventional - 2x 10x315

Stretch

Finished week out with some rep work. Upper and lower.

Saturday -11.7.09
Max Upper
Lifted with Tony, and Matt Smith from Westside. Also had in Matt Reynolds, Nate Gentes, Bill and Daniel Duncan, Eli Burks and of course B. Mann. Everybody did upper with some variations.

Bench
135x5, 185x5, 225x3, 275x3, 315x3, 365x1, 405x1
Put on Apex. Horrible!!!!!!!
Ended with 495 to chest with no stop or pop.

Finished with:
Hammer Chest and Back
DB Bench
Pull Aparts
Pushdowns

Also lifted about 2hours later with some Strength Coaches.
DB Snatch
Curls
PushUps
PullUps

After lifting with the powerlifting crew this weekend, I am done with excuses and where I am at right now. No more. I just need to nut up. My body weight is good and I will get leaner as I continue doing what I am doing. I need to lift heavier and push myself more. End of discussion.