Thursday - 2/26/09
Back
Got it done.

Sunday - 3/1/09
Bench

Raw - worked up to an easy 405

Shirt - Rage X
3brd - 545 x 2, 2brd - 585 x 2, 1brd - 605
615 - No touch, 635 - No touch - all real easy, Need to let the bar come down at a better angle esp. when elbows are out

Shirt - Old DD Inzer
550 x 1 - easy touch and press but ripped shirt = too fat

Shirt - Newer DD Inzer
550 x 1 - No touch

Raw Reverse Band Bench - Green - 10 x 405

Reverse Band Upright Row Green - 3 x 10 x 225
Tri. Pushdown - 4 x 20

Monday - 3/2/09
Deadlift

Raw - worked up to 495
Briefs - all singles - 550, 605
Suit - 664, 2 sets of 0 x 708 (missing at lockout), 664, miss 664 + 36lbs chain

Speed with Suit - 3 sets x 2 x 445

Form is off from gaining weight - over 300 right now - talked to Louie Simmons and he gave me some good ideas

Back Machine and Band Pull-Apart

Thursday - 3/5/09
Back

Back work

Sunday - 3/8/09
Bench

Raw to 405
Old DD Inzer - 1 x 585 w/ pause - really easy

New Rage X - dump 635, miss 655, miss 675, no touches except the dump

Other Stuff

Going back to my Karins next week. I have done 600 in it and was nowhere near as strong as I am now.

Monday - 3/9/09
Deads

Took Louie's advise and did ultra wide Sumo. Just wore Briefs. Went up to 595 on the bar. Should have used 100s. Then added chains. Added enough chains to be 703 at lockout if all of the chains were off the ground. They weren't so probably got around 685 - 690. Still a PR. I think I need to spread my feet out on my deads, have been going more of a modified.

Glute / Hams
Back work

Have been doing more glute / hams and sled work per Louie. Thanks to him, his stuff always works.

Wednesday - 3/11/09
Lower / Upper

Squat
Raw with Miniband around knee - 350

Raw - up to 560

Briefs - 1 x 710

Briefs and Wraps - 1 x 780 - pretty easy

Reverse Band Purple Squat - Briefs
1 x 820

Speed bench with Mini Band - on a Tendo - all at .80 or higher
went up to 265

Tri work and Shoulders

Thursday - 3/12/09
Back Work

Tuesday - 3/31/09
Meet Results
Went to the SPF Ironman Classic this weekend. The day started off rough but finieshed great.

Squat - Briefs and Knee wraps - 750 miss, 750 miss, 750 - I was nervous and remembering bombing in last years UPA, Bryan smacked the hell out of me and I got the last one

Bench - My Rage X I had to not even try to use b/c I didnt get anything to touch. Two weeks out from the meet I went to an old Inzer DD that I had. It tore the first time I used it and then got it patched. Then used it again the weekend before the meet and tore in two places. So I used a buddies Karins that was to big and was going to try and use a tighter Karins that I had.
First attempt - 550 in buddies - easy
Second - missed 600 in my tight one, even went a more closer grip but it stalled about 4 inches from my chest
Third - 600 in my buddies to big of shirt

Deadlift
620, 650, 700

Total - 2050 and elite for 308 (in briefs for squat and dead)

I PRed on everything and finished the day great.
This is not over, I am just fired up for more. I have so much more in me and want to get it out.

My buddy Bryan Mann hit a huge PR on Bench only with 650. Probably had about 25 more pounds in him.

keith...the monster has just been born brother...LOL!!
TB

Nice, I would think that +100 on squat with the correct suit.

Thanks. You are probably right. I should have gotten around 650 on bench but my shirt blew out. I had to jack the hell out of the shirt to get it to give me any pop.

Just did some light recovery stuff last week. Trying to get over the meet. Friday did a strongman medley with Josh Stoner. He had made it up for the lineman for the summer so we were trying it out.

Saturday - 4/3/09
Max Upper
Fat Bar Floor Press
10 x 45, 10 x 95, 10 x 135, 10 x 185, 5 x 225, 3 x 275, 3 x 315
Added chains - 18 lbs per chain
3 x 315-2 side, 3 x 315-4, 3 x 315-5, 3 x 315-6, 1 x 365-6

DB Rolling Extensions - Elbow sore from meet
10 x 40, 10 x 55, 10 x 65, 10 x 75

Dips - 5 sets x 10 - have not done these in a while
w/
Pull-Ups Assisted (Green) - 5 sets x 10 - willl use purple next time

Hammer Curls - 3 x 10, up to 70
Band Pull-Apart - 3 sets x 15

Good first Day. Back to more of a concurrent model. THinking aboutg doing the APF meet in West Plains but just push/pull. And of course the Show-Me-State Games.
LIVE STRONG!

Going to hit 100 reps of band tri and row three times per week to get my weak bench up. I should be around 700 by now.

Monday - 4/6/09
Max Lower

Cambered Bar Box Squat
5 reps, 5 x 135, 3 x 275, 3 x 315, 3 x 365, 3 x 405, 2 x 455, 2 x 455

Rack Pulls - right above Knee
5 x 315, 5 x 405, 5 x 495, 5 x 585

Reverse-Hyper
4 x 10 @ 175
w/
TKE - 4 x 10

Thats it. Got it done

Wednesday - 4/8/09
Dynamic Upper

Bench w/ Minis
went up to 2 sets of 225

4 Board Press
went up to 3 x 365 w/ minis
5 Brd
1 set x 385 x 3 reps w/ Minis

Getting a lot stronger and better with these about not heaving

Tri Ext - 40 (elbow sore) and DB Cleans - 35 - 5 x 10 each

Low Row and Face Pull - 4 sets each

Thursday - 4/9/09
Dynamic Lower

Box Squat with Blue Band, did not set up with a lot of tension b/c lifting with some of my athletes
went up to 2 x 315

Speed Pulls
1 set conventional and 1 set sumo - 2 reps each
went up to 330

Lateral Lunges and Peterson Step-Ups - 3 sets each

Sunday - 4/11/09
Max Upper

Reverse Band Bench - blue but just haning, not looped to tie
worked up to 2 x 500, 1 x 585, 0 x 585, 1 x 575

Added green band on the outside of the plates
1 x 675 - really easy

Tri Extension w/ Pushdowns - elbow sore - 4 sets, 10 reps, 20 reps

Hammer Back Row - 5 x 10

Front Raise - 4 x 10

Monday - 4/13/09
Max Lower

Close stance Cambered Bar GM into Foam Blocks
went up to 525, missed 554
Had to go cloe b/c hamstring still hurting from meet, I needed to work narrow any way though
5 x 364

Cambered Bar High Shrug - 4 x 20 x 364

Reverse-Hyper - 210 - 3 x 10
w/
Abduction/Adduction - 3 x 10

Wednesday - 4/15/09
Dynamic Upper

Mini Bands under all 3 pins
Went up to 225 for 2 sets

Fat Bar Incline - with pad and pause
8 x 135, 8 x 185, 8 x 225, 8 x 275
Felt pretty easy, elbow is still really sore, working on it each day

Pullups - Purple - 5 x 10
Seated Clean - 5 x 10 @ 45
Overhead Tri Extension - 5 sets, only thing where elbow wasnt killing me


Thursday - 4/16/09
Dynamic Lower

Speed Pulls
2 x 135, 2 x 135, 2 x 185, 2 x 225, 2 x 3 x 315, 2 x 365

Deadlift
1 x 415, 1 x 495, 1 x 535, 1 x 585 - slow today
All conventional b/c hamstring still sore from meet.

Bar Split Squat - 3 x 5

X Band Walk

Saturday - 4/18/09
Max Upper

Bench
Warmups. 2 x 405. 1 x 445

Shirt
Tried three different shirts, kept weight in 500 to try and find a denim that fit, shirts are either to big or I am to big
Found one that fit ok, went to 605 about 4 inches from chest and pressed up easy, then found out had a run in it, will have to patch it

Had to do accessory work in the afternoon because of spring game.
Pulldowns, front raises, etc.

Monday - 4/20/09
Max Lower

Suspended GM with Rack Pull - Stayed with a plate on the Safety Squat bar
3 x 225, 3 x 315, 3 x 405, 3 x 495, 3 x 535, 3 x 585, 3 x 625, 3 x 675

1 Leg Squat off of bench - 10kg plate for counter balance
4 sets x 5 reps each leg
w/
X Band Walk - 4 sets x 10 reps (R,L)

DB RDL
3 sets x 8 reps

good work brother...i still got my eye on you...
TB

Tuesday - 4/21/09
Upper

Made a PVC Bar, put a little water in it and it is the thicker PVC

Choas Training with KBs - 20 reps for a lot of sets

Back and shoulder work

Thursday - 4/23/09
Speed Squat
Used Safety Bar, blue band, and box
Few sets up to 225

A few speed deadlifts

Friday-4/24/09
Max Upper

Floor Press
1 x 425, easy PR, tried 445 and barely missed

Back, shoulder, and tri work

Had to change things up this week becuase of a clinic that we put on. Was tired all week from work and traveling with baseball.