Sorry I haven't posted in a while. Been busy getting work done and getting ready to go on a staff trip (Westside, Sorinex, and a conference).

Things I did this week.

Reverse Band Purple Safety bar Squat
635 x 1

Speed Box Squat with Blue and Green Band
225 for speed

Floor Press
425, and barely missed 445

Will update when I get back from trip.

kool...remember your challenge brother...
TB

We took a trip to Westside and then to Sorinex and then over to our conference in Nashville.

Jay Fry work with me on my Rage X. Used my old one and hit an easy PR of 605.


Worked out for about 7 hours at Sorinex. Great times with Jason "Cyborg" Lawson and Bert and the rest of his crew.

Lifted at Conference with Bill Gillespie and some guys from Virginia Commonwealth. Bill hit some stuff in the 800s (very impressive) and Bryan and I tried on some single ply Katanas. Bryan hit 605 with a touch. I had a tighter shirt on and got 585 about 7inches off the chest and blew it up easy. My CNS was done though so I shut it down.

This week I have been doing a Level 0 training program and seeing some stuff of Joe Kenn's. I have done it Mon, Wed, and Fri. It has been killing me, lots of GPP and moving around for an hour. Needed the change and the GPP though. I have also been getting in my 10 ARP sessions this week. First time I have done all 10. Made it to a 10 on my 5th one.

Next week I am leaving with Baseball for Big 12 Tournament. I will get a rep week next week (the gym I lift the guys at does not have a bar, only a smith machine, plenty of DBs though). Then it is back to training for the Push/Pull in West Plains at the end of June. Would like to get 650 or over Bench and Dead in the 700s.
Will only have really 4 weeks to train so will see how it goes. Will keep trying my old Rage X and maybe the Karins that I had fixed. Until then, talk at you guys soon.

Monday - 5/18/2009
Rep Day
Morning
Chest
Cable Press - 3 x 25
1 Arm DB Press - 20 reps, just holding 1 DB, 60, 80, 100
DB Bench - 6 x 130, 8 x 130
Left arm is still bothering me. I could not stabilize the DB on this set. I could have gotten 20 1 arm b/c I could have used the other hand to stabilize and start it in the right position.

Night
Back while training Baseball
A lot of Back Work

Rest of Week at Big 12 Tournament
Lockouts - 2 sets x 5 x 455
Back work
Leg work, etc.
Just got some work done

Monday, May 25, 09
Max Upper
Bwt - 295
Bwt really good b/c drove all night after the loss and only got a few hours of sleep


Warm-Up
ARP
Rotator
Body Weight Stuff - Inverted Row / Dips
Band Tri

Floor Press
3 Micro bands doubled on each side, almost no tension at the bottom but about 100 - 120 at the top, kind of cool b/c hits like a ton when the bands come into play
5 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 315, 0 x 365, 0 x 365, got about an inch from lockout (probably about 485 or so where I got stuck at), really liked it though, 3 x 315

High Incline Fat Bar - with pad and Pause
5 x 95, 5 x 135, 5 x 185, 5 x 225
Lower incline with same set-up
5 x 275

Elbow hurting so not able to do as much tri as I want so I am starting to do more lockout and incline w/ pad.

Pec Machine Fly - 3 x 20
Cable Row - 4 x 15

Mann Row - 3 x 15
Purple Band Pull-Apart - 3 x 20

Feels great to Train again!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Tuesday - May, 26, 09
Max Lower

Dynamic Warmup

Box Squat - Parallel - Raw
5 x 135, 3 x 225, 3 x 315, 2 x 405, 1 x 510, 1 x 560, 0 x 600 - Weight was ok but form was bad, have not squatted really heavy in a month, bar was in front of body and ass came up first, strength felt really good though

Rack Pulls with Harness
3 x 135, 3 x 225, 3 x 315, 3 x 405, 3 x 455
Really liked these, hit the hamstrings and Adductors reaaly well, went sumo

Reverse-Hypers - 3 x 10
Pull-Down aBS - 3 X 10

good work bro but your headlights are fading quickly....
TB

Got to get more consistent with logs. Sorry. First week of FB and I have been traveling with baseball.

Last week:
Used old Rage X - could not touch with 610, locked it out easy but no touch. Got about an inch from touch but I am aslo weighing about 305, shirt is really tight. I have to find a shirt that fits now or get a new one. Curt Dennis is sending me one to try and I sent one to get fixed. If that doesn't work I need to get me a new one but trying to save up for a Leviathon Squat suit.

Squat:
Reverse Band Squat with Purple Bands
880 x 1 with briefs only, big PR for me, had hit around 820 - 850 when training for last meet. Goal for the end of summer is to get 1000 with same set up and briefs only. Going to get it!!!

Sunday - 6/7/09
BWT - 304

Max Effort Upper
Reverse Band Bench - Blue band / hung not tied
5 x 260, 5 x 350, 3 x 440, 1 x 530, 0 x 560, 1 x 560 (ugly), 1 x 530

Added Purple Band
1 x 620 - really easy but running out of time so had to move on

Everything else in super-sets
1 Arm Bench, 1 Arm Rows, Dips
1 Arm Tri Ext, Pulldowns, Face Pulls, Front Raise

Monday - 6/8/09
Dynamic Lower

Dynamic Box Squat - sets of 2
150, 200, 240, 290, 330, 380, 420, 420, 470
w/
Dynamic Pulls - sets of 2
154, 154, 176, 198, 220, 264, 303, 341, 1 x 341, 10 x 341

Slide Board Lunges
Abduction / Adduction Machine
Ankle weight Leg Curls - 50 reps x 10lbs, 50 reps x 5lbs

Wednesday - 6/10/09
Dynamic Upper

Speed Bench with Micro Band doubled - Sets of 5, .80 - .90
95, 135, 185, 205, 225, 245, 255, 265

4 brd Press
5 x 275, 5 x 315, 5 x 365, 3 x 405, 3 x 455 - form is a lot better and strength is following

T Bar Row
Seated DB Military
Face Pull with Balls and Chains (really works great)
Low Row
Bar Culrs

Thursday - 6/11/09
Max Effort Lower

Deads on Platform with Mastadon and Minis Doubled
2 x 150, 2 x 200, 2 x 240, 2 x 290, 1 x 330, 1 x 380
Briefs
1 x 420, 1 x 470 (grip was sliping though), 0 x 520
Have to keep form better, if my form is on I pull great, bad form = bad pull

Glute / Ham
Abduction / Adduction Machine
Ankle Weight Leg Curl - 100 x 10lbs

MB Clean / Squat / Jerk - 80lbs
5 minutes with 4 other guys

Last bench session this Saturday before meet.

yea, i sent the shirt off i believe earlier this week bro...let me know when you get it!
TB

Had APA meet this weekend
Weighted in at 309

First - 550 - easy - used big shirt
Second - 605 - would have been a PR but my upper back slipped, big shirt
Third - 650 - used tight shirt, got to about half an inch of touching and didn't pull it down, it dumped

Got to get elbow and pec feeling better
The tight shirt will work for me, just have to train in it, 650 felt super light in my hands, I can bench in the 700s with it

Shout out to Bryan Mann for getting 675, Congrats. Thanks also to Dave and Matt for the help.

I got the shirt last Thursday. Thanks. I will try it on soon.

awesome..how does it fit ya?
TB

Sunday - 7/12/09

Sorry I havent posted in a while. Went on vacation and work has been crazy. Here is a catch-up and I will be more on top of it starting tomorrow.

455 Floor Press PR - on vacation with my buddy Chip Ginn
545 Smith Machine Deadlift - Conventional and Sumo - PR?
405 paused raw bench - PR - was easy
675 Bench Press in Katana that Curt sent me - almost a touch - about half a centimeter from touching

A lot of running with FB lately. My hamstrings are not strong for dynamic or full speed movements (ie sprinting) so my adductors have taken the brunt of the work. In other words my legs feel like crap. More mobility and rolling.

awesome bro! hit up my log!
TB