Starting a neww log! A great time for it to because I just got over being sick for 2 weeks and losing 18 pounds. Trying to get back and past where I was.

Sunday – 6/15/08 – 282
Max Upper

Bench
5 x 45
5 x135
5 x 185
3 x 225
1 x 275
1 x 315
1 x 365

Rage X
1 x 405
1 x 455
1 x 495 – Touch
0 x 525

This was the worst day in a shirt I have ever had!

Decline – Fat – Close
5 x 225
5 x 275
5 x 315

Ez-Bar Tri Ext.
2 chain side
10 x 45
10 x 65
10 x 85
10 x 85

Front Raise
4 x 10 x 40

Lateral Raise
3 x 10 x 40



Monday – 6/16/08 – 287
Back / Bi

T-Row
10 x 2
10 x 3
10 x 4
10 x 5
10 x 6
10 x 7

DB Row
3 x 40
3 x 60
3 x 80
1 x 100
15 x 150 – Croc

High Shrug
20 x 285
20 x 353
20 x 441


Ez-Bar Curl
2 chain side
6 x
6 x 10
6 x 10

Reverse Ez-Bar Curl
2 chain side
6 x
6 x

Face Pull
3 x 15 x 110



Wednesday – 6/18/08
Lower

Reverse Band Squat – Blue Band – On Foam Box Squat – Above parallel
Briefs
5 x 245
3 x 445
3 x 535
1 x 645
1 x 735
1 x 785
1 x 825
1 x 895

Speed Deadlifts
10 sets of 1 every 45 sec. – 352

DB RDL
2 x 15 x 50

w/
KB Swing
2 x 6reps

Pulldown Abs
3 x 20 x 120lbs



Thursday – 6/19/08
Dynamic Upper

Speed Bench – Mini
3 x 135
3 x 155
3 x 175
3 x 185
3 x 195
3 x 205
3 x 215
3 x 185

Bench Press
1 x 275
6 x 335 – Collar was not on good and the plates slid out
2 x 365

Iso Hold Push-Up
3 x 15 sec

Altitude Drops – Upper Body – 12 inches
3 x 3

w/
Flareouts
3 x 20 x 40


Hammer Back – Flex/Alt.
2 x 10 x 315
w/
3 Way Raise for Time – 20 sec.
10
10/20/20
w/
Drop and Catch Curl
2 x 10 x 35
w/
Lateral Raise
2 x 20 x 20








Sunday – 6/22/08 - 290
Max Upper

Fat Bar Incline
10 x 45

With soft pause
5 x 95
5 x 135
3 x 185

With 6 second Eccentric and Press
1 x 225
1 x 275

With 6 second Eccentric
1 x 315
1 x 365
1 x 405
1 x 455 – only 3 seconds
1 x 455 – only 4 seconds
1 x 455
Trying to work on more force absorption.

4 Board Press
3 x 315
3 x 365
2 x 405
1 x 405

I was throwing the weight instead of pressing it. I used to do this a lot but I had stopped doing it for a while but I guess after being sick for 2 weeks that I reverted back to my old bad habits.

3 Brd
5 x 315
I like 3 board better. It forces me to bend my elbows more and really works my lockout better.

Arnold
10 x 40
8 x 50
6 x 60
6 x 70

DB Upright Row
6 x 70
2 x 6 x 80

Arms Overhead GM
10 x 5
2 x 10 x 10

Tri-Pushdown
20 x 120, 150, 200

w/
Incline KB Swing
3 x 8 reps

great work brother...i know how u feel about bein out...it sucks! how are u likin the flareouts?
TB

They kick ass. I feel it all over the tri but a lot by the elbow. Definetly where I need to get stronger at.

Monday – 6/23/08
Upper Aux.

Hammer Row
6 x 10 x 315
4 x 10 x 405

Inverted Row
4 sets x 10 reps

Pullups
7

Face Pull
3 x 20 x 140


High Shrug
20 x 285
2 x 20 x 353

Hammer Curl
10 x 40
10 x 50
8 x 60
8 x 70

Zottman
3 x 10 x 25

Hangs
Neutral Grip
3 x 20 sec



Wednesday – 6/25/08
Dynamic Bench

Normal
3 x 95
3 x 135
3 x 155
3 x 185
3 x 225
3 x 245
3 x 265 – 2Brd w/ Soft Pause
15 x 225 – Decline – Sloppy
5 sets x 1 rep x 225 – Soft Pause

Military
6 x 108
6 x 128
6 x 148

Lateral Raise
20 x 30
20 x 35

Muscle High Pull
6 x 148
6 x 228
6 x 228

Hammer Low Row
5 sets x 10 x 315

w/
Rear Pec Deck
5 sets x 10 x 165

w/
Bar Curl
5 sets x 10 x 89


We will be lifting legs with the team on Friday. A little Rack Squat.

Strong work Bro keep it up

Friday – 6/27/08
Lower

Lifted with Team
Rack Squat
Pin 9 – 965
Pin 10 – 1075 w/ long pause











6/28/08 – 7/5/08
Week at the Beach

After Long Drive Friday
Saturday
Reverse Band Bench
1 x 455
0 x 495

Did a lot of Back at the Hotel

Wednesday
Speed Bench
Decline Soft pause with 4 second counts – Really liked

Set up Rack for Rack Press at the height of the 3 board – I need a lot of work here
Did raw and with loose, loose shirt


Sunday – 7/6/08
Max Effort Upper

Got in late so a little tired still.

Bench
5 x 135
5 x 185
3 x 225
1 x 275
1 x 315
1 x 365 – Felt better than last time

Shirt – Loose Inzer DD
3 Brd
3 x 455
3 x 495
2 x 545

2 Brd
1 x 545

1 Brd
0 x 545

Felt bad about this at the time but started thinking. The shirt was really loose and it feels like I am getting my strength back. This will be a good training shirt and maybe one day I can fit in it.

Lockouts
3 x 405
3 x 455
3 x 455

Rack Press Military
3 x 155
3 x 175
3 x 190
3 x 210

Tri Pushdown
3 x 20 x 120
w/
KB Swing
3 x 6

Monday – 7/7/08
Back & Bi

Bar Row
6 x 154
6 x 190
6 x 207
6 x 228
6 x 242
6 x 262

Pulldown
12 x 275
10 x 325
10 x 375
10 x 405

Band Row
3 x 30
w/
KB Face Row
3 x 10

Bar Curl
10 x 89
10 x 109
10 x 129

w/
DB Shrug
20 x 120
20 x 140
20 x 140




Wednesday – 7/9/08
Legs

Deadlift
5 x 135
5 x 225
3 x 315
5 x 405
3 x 455
3 x 495
2 x 545

Box Squat
5 x 315
5 x 225
5 x 315
3 x 405
1 x 495
1 x 545
3 x 625

strong work keith! what's the weight?
TB

I am weighting around 288.

Thursday – 7/10/08
Dynamic Upper

Speed Bench w/ 3 chains a side
5 x 45
5 x 95
3 x 135
3 x 155
3 x 175
3 x 195
3 x 215
3 x 225
3 x 235
3 x 245
All on Tendo

Bench Press Soft Touch with 4 sec. pause
2 x 185
2 x 205
2 x 225
2 x 245

Hammer Rows
3 x 10 x 385

Seated Bar Pull-Up
2 sets of 6 reps

DB Seated Clean
10 x 40
8 x 60
10 x 40
Sunday – 7/13/08
Max Upper

Shirt Work – Rage X
Bench with Chains

Normal
10 x 135
5 x 185
5 x 225
5 x 275
3 x 315
2 x 365 – Easiest it has felt in a long time

Shirt
405
455

Shirt with Chain
495 with 1 Chain a side
495 with 2 chain a side
495 with 3 chain a side = 600

Everything was easy but needed to add a 1 board or a little more bar weight. Once we started adding a chain or two we had to jack the shirt and then it was hard to touch b/c the weight is de-loaded at the bottom. Liked it though. The weight was really easy but my wrist kept braking because of the cyst in it. Hopefully I can get it removed this week.

JM Press
10 x 95
10 x 135
8 x 135
8 x 175
8 x 185

Arnold Press
8 x 60
10 x 60
8 x 60

w/
Blackburn Series

Tri-Pushdown w/ Purple band around neck
20 x 120
20 x 140
20 x 160

great work keith!
TB

Wednesday – 7/16/08
Light Day
Speed Bench
Up to 3 x 275

Speed Deadlift
Up to 2 x 365

3 Way Hold Iso Hammer Row
3 sets of 30 sec. with 225



Saturday – 7/19/08
Show Me State Games
Used as a Raw Workout

Bench
10 x 135
10 x 185
5 x 245
3 x 275
3 x 315
1 x 315 – Pause

Attempts – No wrist wraps
1 x 335
1 x 355
0 x 370 – Reds lights but don’t really know why, came up uneven but locked out even, did feel pretty good about considering the wrist issues I have had and I was not able to use wrist wraps, weight was light and fast

Deadlift
5 x 135
5 x 225
5 x 275
3 x 315
3 x 405
3 x 475

Attempts
1 x 500
1 x 550
1 x 570
All Pretty easy. Need to not let the butt come up as much. Lead with the head.

Second on bench and second for total in Heavyweights – 930lb







Monday – 7/21/08
Back and Aux

Bent Over Row
10 x 154
6 x 198
6 x 220
6 x 264
6 x 308
6 x 330
6 x 330

Hammer Pulldown
10 x 315
10 x 405
10 x 405
8 x 455
8 x 455

DB Row
5 x 115
2 x 5 x 165
Forearm really sore

Bar Shrugs
10 x 529
10 x 529
10 x 529

Hammer Curls
8 x 50
8 x 60
8 x 60

w/
H Rolls
6 x KB
6 x KB
6 x KB

great job brother at the meet. the uneven extension is usually a red light at some meets...others they let it slide as long as u lock it out...
TB

Been Busy
Missed writing stuff down. Overview:

Couldn’t get anything to touch in a shirt – got 545 about 3 inches form chest easy
Reverse Band Deadlift – 695 – Big PR at Strong Gym
Bench – 315 for 5 and 365 for 4 – getting better

Starting a Bench workout, something different.

NICE BRO!! try doin some 2-boards for a while to help with the touchin issue...
TB

Sunday – 8/3/08 – 297
Upper

Submax Eccentric Bench
(10-1-X)

5 x 155
5 x 185
5 x 225
5 x 245
2 x 5 x 255

Submax Eccentric Chest Supported Row
(10-1-X)

5 x 275
5 x 325
5 x 375
2 x 5 x 425

Back is strong but need to get shoulders stronger.




Tuesday – 8/5/06
Upper

3 Position Holds:
Low, Medium, High – 30 seconds each

DB Bench
80/60 – to heavy
60 – had to pause in between
50 – 2 pauses


Chest Supported DB Row
25 – pause between
2 x 25 – 1 pause each

DB Military
25 – 2 pauses – kind of hurt my shoulder
20 – seated – felt a lot better

Smith Plex
Mini Band Spread out
2 x 20

Plate Ab
2 x 20 x 50lbs



Wednesday – 8/6/08
Lower

Foam Box Squat – Dynamic
3 x 154
2 x 264
2 x 352
2 x 418
2 x 462
2 x 462

Speed Deadlift
1 x 154
2 x 264
8 sets @ 1 x 352

Foam Box Squat – 5 second pause on the Foam
2 x 3 x 264

Bar RDL
6 x 264
6 x 352

Leg Curl
10 x 90
10 x 90

good work bro!
TB

Friday – 8/8/10
Upper

Post Fatigue:
A1 w/ A2

Bar Incline
10 x 185
10 x 225
10 x 225
10 x 235
10 x 245

Pec Dec
10 x 150
10 x 180
10 x 180
10 x 180
10 x 180



B1 / B2
Hammer Back
10 x 315
10 x 315
10 x 315
10 x 315
10 x 315

Straight Arm Pulldown
10 x 100
10 x 120
3 x 10 x 140

Finished with some Smith Plex and H Rolls.

Saturday – 8/9/08
Lower

Olympic Squat
4 second pause at bottom
3 x 154
3 x 265
3 x 352
3 x 352

Some RDLs to loosen the hamstrings up.

Light Curls to loosen up the forearms.


Sunday – 8/10/08
Upper

Submax Eccentric – 5 sets of 3 – 10-1-X

3 x 225
3 x 245
3 x 275
3 x 295
2 x 315
Have to keep air tighter.

Chest Supported Row
Hammer
3 x 405
3 x 405
3 x 455
3 x 505
3 x 505


Monday – 8/11/08
Traps

DB Shrug
10 x 90
6 x 20 x 150


Tuesday – 8/12/08
Bench

3 Position Holds:
Low, Medium, High – 30 seconds each

DB Bench
55 – 1 pause
55 – 1 pause
55 – 1 pause


Chest Supported DB Row
30
30
30

Front to Lateral Raise
1:20 worth of work changing every 10 sec.
10/5
10/5

Wednesday – 8/13/08
Legs

Band GM – Green – Over/Under
10
10 x 95
5 x 135
3 x 225
3 x 275
3 x 315
20 x 135
20 x 45
Deadlift
5 x 225
3 x 315
2 x 5 x 405
3 x 505


Friday – 8/15/08
Bench

Post Fatigue:
A1 w/ A2

Fat Bar Incline
10 x 185
10 x 225
10 x 245
8 x 275
4 x 295 / 4 x 275

Thought I had 10s but really was supposed to do 8s.

Cable Flye
10 x 30
10 x 40
10 x 40
8 x 50
8 x 50

B1 / B2
Hammer Back
8 x 455
8 x 545
3 x 8 x 585

Straight Arm Pulldown
8 x 120
8 x 140
3 x 8 x 160


Saturday – 8/16/08
Lower

Olympic Squat
5 x 154
3 x 265
3 x 352
2 x 375
1 x 419
1 x 452

Some Leg Curls to loosen the hamstrings up.










Sunday – 8/17/08
Maximal Eccentrics – Lower to 4 count, no concentric (Touch Pins Soft)
Set on Pin Height 5

Bench
5 x 135
5 x 225
6 x 315

Eccentric
2 x 365
2 x 405
2 x 440
2 x 465 – to fast

Submax Eccentric – 8-1-x
2 x 315
2 x 335
The 335 was real easy even having a 2 year old hang on one side of the bar on the first rep at the bottom for about 6 seconds. Could have gotten more.

Landmine Row (up with 2 hands / down with one)
3 x 225 – each side
3 x 275
3 x 315
3 x 275