Boris (May 16, 2004 - Feb 26, 2005)

[Boris]

Sunday, May 16 2004
Sit-Ups: x40
Russian Twists (w. 3kg medicine ball): x20, x20
Sit-Ups: x40
My lower back has been tricky since the meet. It's just now starting to feel better.


Monday, May 17 - BP
BP: bar x 10 x 3sets, 135 x 6
BP (w. 40lbs chain): 135 x 5, 185 x 4, 225 x 1+miss, 225 x 2
Lifted w. Mr. Ellerbee. This was all I had time for - I had to run out of the gym to pick up the Japanese t-shirts.


Wednesday, May 19 - BP
BP: bar x 10 x 3sets, 135 x 6 x 2sets, 225 x 6, 225 x 4, 225 x 3 x 2sets, 225 x 2 x 2sets
Pull-Ups: x10
Chin-Ups: x8
Bent-Over DB Laterals: 10lbs x 10, 15lbs x 10, 25lbs x 10
Lat Pulldown Shrugs: 120lbs x 10, 140 x 10, 160 x 10

225 x 6 was a herculean effort and I wanted to keep the weights moving today, so I kept reducing the number of reps to maintain bar speed. I realized later that the bar was set up too high and I wasn't able to keep my back tight as I unracked the weight and that didn't make things any easier.

Thursday, May 20 - SQ
GM: bar x 10 x 2sets, 135 x 6, 185 x 6, 225 x 4*
SQ: 225 x 6, 275 x 4*, 315 x 3 x 3sets*
Ab Pulldowns: 100lbs x 10, 110 x 10

*=w. belt
This was the first time doing regular squats since the meet. My lower back felt good the entire workout. Squats were done to rock-bottom.

Monday, May 24 - Abs
Sit-Ups: x40, x40
Russian Twists (w. 3kg medicine ball): x20, x20

I really wanted to go to the gym, but didn't have time to so I just did some abs.


Tuesday, May 25 - BP
BP: bar x 10 x 3, 135 x 6 x 3, 185 x 6, 225 x 5, 245 x 1 + miss, 255 x miss, 225 x 4

BP was awful today. I felt pretty good right up to the point where I started missing weights. I think I need more heavy work above 225 because just about anything above 225 goes downhill VERY quickly.

Thursday, May 27 - SQ
GM: bar x 10, 135 x 6 x 2sets, 225 x 6 x 2sets, 275 x 3*

*=w. belt

Didn't have much time to work out - I was in and out of the gym in about 20 minutes.

Friday, May 28 - BP
BP: bar x 10 x 3sets
BP (w. 40lbs chain): bar x 10
BP (w. 80lbs chain): bar x 10, 95lbs x 6, 135 x 3, 185 x 2, 185 x 1, 185 x 2, 135 x 6

Did this over lunch break - it's nice to have an hour for lunch during finals! Took about 20mins.

Saturday, May 29 - Abs
Sit-Ups: x50, x50

Sunday, May 30 - SQ
GM: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 3 x 2sets
SQ: 225 x 3 x 2sets, 315 x 3 x 2sets*, 365 x 1 x 2sets*
Reverse Hyperextensions: x10, x10
Pull-Ups: x12
Chin-Ups: x10
Lat Pulldown Shrugs: 160lbs x 10, 180lbs x 10, 200lbs x 10

*=w. belt

I wasn't focused today and everything felt heavy today - a bad omen. I felt a slight twinge in my lower back when doing the good-mornings w. 225. Probably should have stopped there, but the pain annoyed me so I kept going. My lower back is feeling it today - I'll make sure to ice plenty while grading papers...

Monday, May 31 - BP
BP: bar x 10 x 3sets
BP (w. 40lbs chain): bar x 10 x 2sets, 135 x 6 x 2sets, 185 x 3 x 7sets

BP felt pretty good today and the sets of three were as quick as I could make them.


Tuesday, June 1 - Extra Workout
Military Press: bar x 10 x 3sets, 135 x 6 x 2sets
Manta-Ray Squats: bar x 10, 135 x 6, 225 x 4, 315 x 2 x 3sets*

*=w. belt

I was pretty tired today, but decided to work out. I probably won't be able to lift in Nihon, so I'm trying to get some extra workouts in before we leave next Monday.

The manta-ray squats weren't too bad. They were rock-bottom and I was trying to maintain upperbody tightness - something that seems to be inconsistent for me when squatting lately.
Friday, June 4 - BP
BP: bar x 10 x 3sets
BP (w. 40lbs chain): bar x 10, 136 x 6, 185 x 4, 205 x 2 x 4sets

Another short workout (10-10:30pm). I wanted to try something heavier, but I didn't want to risk getting pinned w. the weight and end up missing the trip to Japan because the custodians found me days later...

Saturday, June 5 - SQ
SQ: bar x 6, 135 x 4 x 2sets, 225 x 2 x 2sets, 315 x 2*, 365 x 1*, 405 x 1 crummy rep*, 365 x 2*, 365 x 1*
Pike-Ups w. Power Wheel: x10, x10, x10
GM (w. slight pause at bottom): 135 x 6(regular stance), 135 x 6(narrow), 135 x 6 x 2sets (wide stance)
Ab Pulldowns: 100lbs x 10 x 2sets

405 was shallow. I have to get to the point where 405 is not such a challenging training weight!

GMs with a wide stance were painful. It felt like my legs were being ripped out of their sockets! I think since I've brought my squat stance in, my hip flexibility has suffered. Another thing to work on...

Nothing was particularly great, but all together made for a pretty good workout.


Sunday, June 6 - BP
BP: bar x 10 x 3sets, 135 x 6 x 2sets, 225 x 4, 240 x 2 x 2sets
Military Press: bar x 10, 135 x 6 x 2 or 3sets
Pull-Ups: x10
Chin-Ups: x8, x8
Green Band Pushdowns: x8, x8, x8

Last workout before the trip. Hopefully, I'll have a chance to work out at least once while in Japan, but I'm not planning on it.



Friday, June 18 - ME SQ
Low Box SQ (10" box): bar x 6, 135 x 4 x 2sets, 225 x 2, 315 x 2*, 365 x 1*, 315 x 2*
GM (stances wide, medium, narrow): 135 x 6 x 3sets

*=w. belt

First day back after about two weeks off. I wasn't able to work out at all, as expected. I walked like crazy and probably lost a few pounds.
I was satisfied w. 365lbs. This is a pretty average max for me on low box squat. I think if I can bring this my low box squat up to 405, then a 500lb parallel squat is pretty realistic at my next meet. I'm thinking about doing a meet on Aug. 7th, but I don't know if it will be enough time to prepare - then again, it might be better, because it won't be enough time to overtrain or peak too soon either. We'll see how the next few weeks go.

[Boris]

Saturday, June 19 - ME BP
BP: bar x 10 x 2sets, 135 x 10, 185 x 6, 225 x 2, 245 x 1, 255 x miss

I wasn't really able to focus - I think 255 was very doable, but it was not to be tonight...
It was too late to do more. I'll bench again w. Mr. Ellerbee on Monday.

Monday, June 21 - BP
BP: bar x 10 x 2sets, 135 x 6, 185 x 6, 225 x 5, 230 x 3 x 2sets, 225 x 3 x 4sets
Incline DB BP: 55lbs x 8 x 4sets

This was a pretty tough workout. My triceps were pretty done by the end.


Tuesday, June 22 - SQ

Hyperextensions: x10, x10
SQ (w. 40lbs chain): bar x 6, 135 x 6, 225 x 3, 315 x 3 x 4sets*
Lying Scissors Kick w. Green Bands**: x8, x8

*=w. belt

**= "Lying Scissors Kick w. bands were done lying on the ground w. the bands attached to the squat rack near our head. We put each of our feet in a separate band and alternate rising and then pushing our leg to the ground w. knees in a locked position. You could really feel this in the glute-hams and stretched out the lower back somewhat - much like a kind of reverse hyperextension. I really like this exercise!


Wednesday, June 23 - Extra Workout

Ab Pulldowns: 100lbs x 10 x 3sets
Face Pulls (modified w. straight bar): 80lbs x 10, 100lbs x 10, 120lbs x 10
Alt. DB Curls: 25lbs x 10, 30lbs x 10 x 2sets
"Tiger Bends": x10, x10
Farmer's Walk (very short trips w. hex/trap bar): 135lbs, 225lbs, 315lbs

"Tiger Bends" are basically a tricep extension exercise where you put a bar low in the rack, bend over at the waist, lower yourself so that the bar is behind your head, push yourself back up using your triceps. It is a great stretching exercise.

The hex bar works pretty well for farmer's walk. Of course, if you were to trip, dumbells or farmer's walk implements would be a lot safer... 315lbs was harder than I expected it to be.


Thursday, June 24 - BP

DB BP* (palms facing in): 65lbs x 8, 85lbs x 6 x 2sets, 95lbs x 5 x 2sets
Incline BP: 135 x 6, 155 x 6 x 2sets

*Mr. Ellerbee brought in some dumbbells he had made. They were pretty nice and olympic-sized plates could be loaded onto them. Each empty dumbbell weighed about 15lbs.

My elbows were sore after Monday's workout, but they felt pretty good today. I felt pretty tired today though - jet lag is still an issue, and I'm not conditioned to training yet.

Saturday, June 26 - Max Effort SQ

Front SQ: bar x 10, 135 x 6, 225 x 2, 245 x 1, 255 x 1
Glute-Ham Raise: x10, x10, x10
Ab Pulldowns: #8 x 10, #10 x 10 x 2(?)sets

I worked out at Drake University's weight room today for the first time in a while. The weight room was much cleaner and they had repadded the GHR benches. This was a good thing, but the new padding makes the movement easier, so I had to raise the back end in order to make it do anything for me.

Front squats were very difficult as usual. I very rarely do them and consequently, they never improve. I'll try to do them from time to time this summer.

Monday, June 28 - DE BP @ Drake Univ.

Box Squat (12" box): bar x 6, 135 x 4, 225 x 3, 275 x 2 x 6 sets*, 315 x 2*
Leg Extensions: #10 x 10, #12 x 10
GHR: x10, x10

My hamstrings were still a little stiff from Saturday's workout, but the box squats felt pretty good - I'm used to using a 10" box, so the 12" box felt like I was squatting really high, even though it puts me right at parallel.


Wednesday, June 30 - BP

BP (wide grip, ring finger on line): bar x 10 x 3sets, 135 x 10, 155 x 8, 185 x 4, 205 x 2
BP (close grip): 155 x 8, 185 x 4, 205 x 2
BP: 225 x 3, 235 x 2, 245 x 1, 245 x miss
Floor Press: 135 x 6, 185 x 3, 225 x 2

Felt horrible today.

Thursday, July 1 - SQ (at Drake)

Belt Squats(?)*: green and blue bands x 20 reps x 2sets
GM (wide stance): 135 x 6 x 4sets
Face Pulls: #8 x 10, #10 x 10, #12 x 10
Bent Over Laterals: 10lbs x 10, 20lbs x 10
Barbell Curls alternated w. Reverse Curls (3" diameter barbell): bar x 10 x 4sets
Spread Eagle Sit-Ups: x20 x 2sets

*I worked out w. Mr. Ellerbee today. It was his idea to do the belt squats - I have seen belt squats done, but never the way we did them. Bands were thread around bottom pins of a rack to a velcro/nylon weight belt. The weight belt was positioned like a mantaray on the back and our arms went through the threaded bands to a barbell placed on j-hooks in front of us. It kind of looked like a safety bar squat. On our first set, we were squatting on the floor, but it wasn't hard enough, so on the second set we stood on a 8" box.

I used a 3" diameter barbell today for barbell curls. It was hard enough w/o any weight on the bar and I didn't want to give myself carpal tunnel syndrome doing curls!

Saturday, July 3 - Dynamic Effort BP

BP: bar x 10 x 3sets, 135 x 10
BP (w. chains): 135 x 6
BP (w. 2 chains): 135 x 6, 185 x 2, 155 x 3 x 5sets, 165 x 3 x 2sets

Quick workout - was in and out in less than 30 minutes. Lower back was really bothering me today when I woke up.

Tuesday, July 5 - ME BP

Wide Grip BP: bar x 10 x 3sets, 135 x 8, 185 x 6
Close Grip BP: 185 x 2, 205 x 2
BP (w. EHPHD bench shirt): 225 x 2, 255 x 1, 275 x 1, 275 x miss*
Floor Press: 185 x 3, 205 x 1*

*= The bar was bent! Mr. Ellerbee said so at the beginning of the workout, but being the knucklehead that I can be at times, thought "Naw, you're just being a weenie.". I didn't really feel it until the last set of bench press (maybe the bar rotated a certain way), but it basically felt like nothing in my left hand as I unracked it and then as I lowered the weight it felt like it was ripping my left shoulder out of it's socket! Still not convinced it was the bar, I did some floor presses to be certain - sure enough, it was the bar!! I don't think I did anything beyond tweaking my shoulder a bit, but I'll ice like crazy tonight.

On the bright side, my lower back is feeling much better today. I realized that I had spend a good portion of the past few days all bent over putting together book cases, moving furniture, etc... I'm sure this was the cause of my pain.

[Boris]

Wednesday, July 7 - SQ
DL: 135 x 8, 225 x 4
SQ: bar x 8, 135 x 6, 225 x 4, 315 x 2 x 3sets

I couldn't find my belt today and my lower back was feeling a bit tricky - I stopped DLs because I had pain. Luckily, the belt was at Drake . It's a $70 belt, so I was really happy to find it.

So, no belt today and I went light - everything felt heavy anyway.

Johhny M, I tried it and it seemed to help. I'll give it another shot - thanks for the tip and for asking.



Friday, July 9 - BP

BP (wide grip): bar x 10 x 3sets, 135 x 8, 155 x 6
BP (close grip): 155 x 6, 185 x 4
BP (w. chains): 185 x 2 x 2sets
BP (w. 2 chains): 185 x 2 x 4sets
"Tiger Bends": x6, x6

My shoulder was feeling all right, despite hurting it the other day. I think it will be fine.

Mr. Ellerbee and his wife are moving back to Texas Thursday. After he leaves, it's back to workouts alone again and no one to help me put on a bench shirt. We'll probably work out once or twice more next week.


Monday, July 12 - ME SQ

SQ: bar x 6, 135 x 6, 225 x 4, 315 x 2*, 405 x 2**, 455 x miss x 2***

*= Inzer Hardcore squat suit (straps down) & belt
**- add knee wraps
***= straps up

Today, concentration was not there. It was hot and I was fiddling around trying to videotape myself and Mr. Ellerbee as well. To top it off, my stomach was bothering me the entire workout.

On the first miss w. 455, I just stepped out and then reracked the weight because I didn't feel right. I took a drink, came back and gave it a second shot, but I felt like I was suffocating in my suit and ended up doing a quarter squat and calling it a day...


Tuesday, July 13 - ME BP

BP: bar x 10 x 3 sets, 135 x 8, 185 x 6
BP (w. EHPHD shirt): 225 x 3 partial reps, 245 x 1, 265 x 1 x 2sets

I went a little lighter on the shirt this week - partly because of the shoulder and partly that I just wanted to get a better feel for the shirt. The shirt just feel differently on me lately. It could be that I just need to get used to it again, but it feels tighter - I haven't gained weight, so maybe I've had weight redistribution issues ... It could also be that I'm just wearing the shirt a little differently too, I suppose - I don't hike the sleeves up on my biceps and triceps as much as I used to and this seems to make the shirt all the more uncomfortable. At least my arms aren't falling asleep though, and I felt better w. it than last week.

Today was the last workout w. Mr. Ellerbee. I'll miss having him as an occasional training partner. Hopefully, we'll meet up at a competition or on a vacation to Texas someday.


Wednesday, July 14 - Extra Workout

Pull-Ups: x8, x8
Chin-Ups: x6, x6
Bent Over Barbell Rows: 135 x 10 x 3sets
Bent Over Laterals: 10lbs x 15, 15lbs x 10, 25lbs x 10 x 2sets

I grilled tonight and gained about 5lbs...pull-ups and chin-ups were not fun. I decided to focus on upper back/rear delts because I feel like I've been lacking in upper back tightness during heavy bench press and squats.

Training until the meet will be:

July 14-17: dynamic effort squat, dynamic effort bench press
July 18-24: Max effort squat, ME BP, extra workout, DE SQ
July 25 - 31: DE BP, ME SQ, ME BP, extra workout
August 1-7: rest, Meet on Aug. 7

Saturday, July 17 - ME SQ
SQ: bar x 6, 135 x 6, 225 x 4
SQ (w. Inzer Hardcore squat suit & belt): 315 x 2, 405 x 2 (add knee wraps), 435 x 1 (add straps up), 440 x 1
Ab Pulldowns: 100lbs x 10, 110lbs x 10, 120lbs x 8

I just got back from Mall of America today. The driving and shopping left me feeling a little sluggish, but I was happy w. today's workout. I videotaped squats and all of them were right at parallel.

Monday, July 19 - DE BP
BP: bar x 10 x 3sets
BP (w. 2 chains): bar x 6
BP (w. 3 chains): bar x 6
BP (w. 2 chains): 135 x 4 x 2 sets
BP (w. 3 chains): 135 x 3 x 9 sets
Bent Over Laterals: 10lbs x 20?
Bent Over Barbell Row: 135lbs x 10 x 3 sets*

*= w. belt

I've started doing barbell rows for the first time in years. I quit them because I was having lower back troubles and the exercise seemed to aggravate them. I need to improve upper back strength though, so I'm trying to do more rowing and pull-ups/chin-ups.

With rows now, I'm using a lot less weight and make sure to hold the contraction at the top for a second and wear a belt always - the last thing I need right now are unnecessary lower back aches and pains.

Tuesday, July 20 - DE SQ @drake University
Manta Ray SQ: bar x 10, 135 x 6, 225 x 4, 315 x 2 x 4sets*
Wide Stance SQ: 315 x 2*, 365 x 2 x 2sets*
Split Squats (w. DBs): 20lbs x 6, 30lbs x 6
GHR: x10, x10
Side Bends: 40lbs x 10, 60lbs x 8, 80lbs x 6

Everything felt heavy today. To make matters worse, the Drake football team was in the weight room and a guy about my size was squatting high 400s for reps. Made me feel weak and old... Oh well, the only thing to do is just get stronger

[Boris]

Wednesday, July 21 - Extra Workout
Stiff-Legged DLs (alt. w. ab pulldowns): bar x 10, 135 x 8 x 3sets
Ab Pulldowns: 80lbs x 10, 100lbs x 8 x 3sets

Went in today to work out some of the soreness in glutes and hams.

Unfortunately, I've developed an ingrown toenail. I'm going to see a doctor about it tomorrow, but I don't think there's much they can do short of tearing it out...


Friday, July 23 - ME BP
BP: bar x 10 x 3sets
BP (w. 2 chains): bar x 10, 135 x 6, 185 x 2, 225 x miss, 205 x 1 x 2sets

225 w. the chains was a bust, but 205 felt pretty good. I think that I'll be good for a 300lb BP with a shirt at the meet Aug. 7th

I visited the doctor yesterday. I'm on antibiotics now, and if it isn't better by early next week, I'll probably have part of the nail removed late next week .

The Doc said that it's a simple procedure and that as soon as it's done, the pain is gone. We'll see... right now it hurts to walk...
Anyway, I squat tomorrow, and I'm a little worried that I may be unconsciously favoring my good leg which will mess me up greatly on heavy weight... Got to grit it out though - two weeks to the competition and I need at least one more heavy squat workout and one or two more good bench press sessions to feel ready.

Saturday, July 24 - ME SQ
SQ: bar x 6, 135 x 6, 225 x 4, 315 x 2*, 405 x 2**, 455 x 1***
Ab Pulldowns: 100lbs x 10, 120lbs x 10

*=w. belt and suit (straps down)
**=add wraps
***=straps up

I was really happy w. today's workout. 455 felt very good and my toe didn't bother me so much. Most importantly, my lower back felt good before, during, and after

I feel pretty confident about giving 500 a ride on Aug. 7th

Sunday, July 25 - Extra Workout

Bent Over Laterals: 10lbs x 10, 15lbs x 10
Pull-Ups: x8
Chin-Ups: x8
Bent Over Barbell Rows: 135 x 10 x 3sets
Bent Over Laterals: 25lbs x 10 x 3sets
Bent Over Front Raises: 5lbs x 10 x 3sets

A light work day for rotator cuff and upper back.

Monday, July 26 - DE BP
BP: bar x 10 x 3sets, 135 x 10
BP (w. chains): 135 x 6, 185 x 3 x 5sets
BP (w. 2 chains): 185 x 3 x 2sets

Got in, got out. Tomorrow is a day off.


Wednesday, July 28 - SQ
Manta Ray SQ: bar x 8, 135 x 6, 225 x 4, 315 x 2 x 3sets*
Wide Stance SQ: 315 x 2 x 2sets*
One-Legged Split SQ w. DBs: 20lbs x 6, 30lbs x 6
GHR: x10, x10
Spread-Eagle Sit-Ups: x20, x20
Side Bends: 40lbs x 10, 60lbs x 8, 80lbs x 6

*= w. belt

Today was my last squat workout before the Aug. 7th competition. Squats felt heavy and slow today. Lower back was fine, but starting to stiffen up on me - definately time to start resting for the meet.

Tomorrow (Thurs) will be a bench press workout (maybe shirted if I can meet Johnny M while in IA City...). Saturday will be meet warm-ups (up to 365 on SQ, up to 225 on BP, up to 315 on DL - i.e. LIGHT). Monday will be light abs, tricep, and lat work. The rest of next week is just rest and watching my diet a little so I make the 198lb class.


Thursday, July 29 - ME BP in IA City w. Johnny M

BP: bar x 10 x 3sets, 135 x 8, 185 x 6, 225 x 3, 225 x 1
BP (w. EHPHD shirt): 275 x 1 x 2sets
Pull-Ups: x10
Pull-Ups (w. parallel grip): x10
Green Band Tricep Pushdowns: x10, x10

Went to IA City today w. wife and son. Johnny M got me a free pass to his gym for the day and helped me w. my bench shirt - thanks Johnny!!

275lbs felt really smooth w. no real problems at all. I will probably open w. this at the meet Aug. 7th. My second attempt will likely be 300lbs and the third attempt will be 310-315 or pass if 300 is really tough.

[Boris]

Re: Thursday, July 29 - ME BP

Developed a slight cold this weekend - hopefully, I'll be over it completely by Saturday. If not, this will be the fourth meet in a row that I've been sick or injured at...

Off to bed. Oyasuminasai.

Tuesday, August 3 - Getting Loose
SQ: bar x 6, 135 x 6, 225 x 4, 315 x 3*
BP: bar x 10 x 3sets, 135 x 6 x 2sets
Ab Pulldowns: 100lbs x 10 x 2sets

Went to the gym just to break a slight sweat. I felt a little tired, but not too bad. I'm still trying to get over a cold, but I'm sure I'll be good by Saturday.

I've decided not to worry about the weigh-in. I might have to compete in the 220lbs class. No big deal though - I just want to feel good and try to break a PR or two.

If all goes perfectly, my attempts will be as follows:
SQ: 455, 485, 500
BP: 280, 295, 305
DL: 455, 480, 500

Johnny M will be giving me a lift to the meet from IA City and helping me out during the meet. I think we're both pretty excited to see some world-class lifters there also.


August 7 - APF IOWA Meet (Dubuque, IA)
A great meet at the Grand River Center - a brand new facility attached to the Grand River Resort Hotel. A LOT of world class powerlifters in attendance and competing.

SQ: 457.5 - three whites, 501.5 - miss, 501.5 - two whites (PR! previous best 475)

BP: 281 - three whites, 303 - three whites (PR! previous best 295), passed on third attempt

DL: 440.7 - three whites, 462.7 - three whites, 473.7 - three whites (not a PR, but solid)

I missed 501 on my second attempt - I just got too deep and couldn't stand up. On my third attempt, I stumbled before racking the weight, but the side judges must have thought it was ok or didn't notice. Anyway, I was stoked and knew it was going to be a good day.

303 wasn't too bad and I probably had another 5 or 10lbs in me, but I wanted to save my lower back for the DL.

By the time the DLs started, I had already been at the meet for at least 9 hours and it was tough to get myself pumped up but they went well. After the second lift, I realized that I hadn't babypowdered up my legs and they looked like they had been raked! I chose 215kg for my last lift instead of trying to PR - it was a good choice as it took me a good 5 seconds to lock out the last few inches - good thing I remembered the baby powder!

I think I did some things right for this meet: more lifting w. equipment, lots of BP w. chains, almost no regular DLs, more rest.

I need more of the following: lifting w. equipment, BP lockout work, lower back/glute/ham work, upper back work, ab work, GPP

As far as my ingrown toenail goes, it's back with a vengence. It didn't bother me at all until I was done squatting. After that, it hurt to walk. I'll be going back to the doctor this week.

I probably won't be able to do another meet until January or later, but I'm looking forward to doing another APF meet someday.


Wednesday, August 11 - Loosening Up
Manta Ray SQ: bar x 6, 135 x 6, 225 x 4, 315 x 2 x 2sets*
GMs (regular, wide, narrow stances): 135 x 6 x 3sets
BP: bar x 10 x 3sets, 135 x 6, 185 x 6, 225 x 6
Ab Pulldowns: 100lbs x 12 x 2sets

*=w. belt

Manta Ray SQs were done to rock-bottom.

have something like poison ivy - went to see the doctor today. He put me on Prednisone... I think the Prednisone, Benadryl, and dinner conspired to ruin my squatting today . Anyway, it felt good to get in the gym again.

Thursday, August 12 - Extra Workout @ Drake University
Ab Pulldowns: #8 x 10, #10 x 10 x 2sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10
Pull-ups: x10, x10
Snatch Grip DL: bar x 10, 135 x 10 x 2sets
GHR: x10, x10
DB Side Bend: 60lbs x 10, 80lbs x 8, 100lbs x 10
Spread Eagle Sit-Ups: x20, x20


Saturday, August 14 - SQ
Manta Ray SQ: bar x 6, 135 x 6, 225 x 6, 315 x 1*, 315 x 3 x 2sets*
GM (wide, reg., narrow stance): 135 x 6 x 3sets
Ab Pulldowns: 100lbs x 10, 120lbs x 10

Squats w. the manta ray felt pretty good. I hate squatting w. it, but I think I need it to force me to practice upright upper body positioning on my squats. My best raw (belt only) squat w. the manta-ray is probably around 380. I figure if I can raise that to 405, it will have a lot of carry-over to my competition squat.

I've chosen some tentative training goals that I hope to achieve by my birthday (12/15). Here they are:

Manta-Ray Squat: 405 x 1
Low Box Squat: 405 x 1
Front Squat: 315 x 1

Bench Press (w. 2 chains): 225 x 3
Bench Press (w. 1 chain): 225 x 6


Sunday, August 15 - BP
BP: bar x 10 x 3sets, 135 x 6, 185 x 6, 225 x 6 x 2sets
Pull-Ups: x8, x8
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 25lbs x 10

[Boris]

Tuesday, August 17 - SQ
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Tuesday, August 17 - SQ @drake University
Front Squat: bar x 6, 135 x 6 x 2sets, 225 x 2, 225 x 3
Platform DL (4"): 135 x 6, 225 x 6
GHR: x10, x10, x10
Ab Pulldowns: #8 x 10 x 2sets, #10 x 10

The first set of front squats w. 225 was very hard - I had a tough time maintaining my upper body position. The second set was much easier. I would have done more, but my lower back felt tired so I decided not to overdo it.

Bachmann Sensei
The Fonz of MooseCall
Posts: 670
(8/18/04 10:00 pm)
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ezSupporter

Wednesday, August 18 - BP
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Wednesday, August 18 - BP
BP: bar x 10 x 3sets, 135 x 8, 185 x 6, 225 x 6, 250 x 2 x 2sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 25lbs x 10
Pull-Ups: x10, x10
Bent Over Barbell Rows: 135 x 10 x 2sets

BP seems to be going well lately, but I know that part of that is because I'm heavy. Hopefully I'll be able to maintain this momentum for a while.

Bachmann Sensei
The Fonz of MooseCall
Posts: 684
(8/21/04 9:23 pm)
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ezSupporter

Saturday, August 21 - SQ
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Saturday, August 21 - SQ

SQ: bar x 6, 135 x 6
SQ (w. 2 chains): 135 x 4, 225 x 3, 315 x 3 x 4sets*
Ab Pulldowns: 100lbs x 10, 120lbs x 10

*=w. belt

Johnny M came to town, so we got in a workout before going to the fair to watch the bench press/deadlift.

Bachmann Sensei
The Fonz of MooseCall
Posts: 693
(8/24/04 6:28 am)
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Monday, August 23 - ME BP
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Monday, August 23 - ME BP
BP: bar x 10 x 2sets, 135 x 6, 185 x 3, 225 x 2, 245 x 1, 265 x 1
BP (w. chains): 225 x 1
BP: 225 x 4

That was it. I was surprised at how hard 265 and 225+chains were. 265 basically stopped halfway up and I had to fight for several seconds to finish it. 225+chains was basically the same w. the sticking point a little higher. Got some work to do...

Bachmann Sensei
The Fonz of MooseCall
Posts: 694
(8/24/04 2:38 pm)
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Tuesday, August 24 - ME SQ
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Tuesday, August 24 - ME SQ
Manta Ray SQ: bar x 10, 135 x 6, 225 x 4, 315 x 1, 365 x 1*
Ab Pulldowns: 100lbs x 10, 120lbs x 10 x 2sets

*=w. belt

This was all I had time for during lunch. I will try to do upper back and triceps tomorrow.

Bachmann Sensei
The Fonz of MooseCall
Posts: 705
(8/28/04 11:55 pm)
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Friday, August 27 & Saturday, August 28
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Friday, August 27 - BP
BP (w. chains): bar x 10 x 2sets, 135 x 6, 185 x 3, 205 x 2, 205 x 3 x 2sets


Saturday, August 28 - SQ
SQ (w. chains): bar x 6
SQ (w. 2 chains): bar x 4, 135 x 4, 225 x 3, 315 x 2 x 2sets*, 345 x 2 x 2sets*
Saxon Side Bends (w. DBs): 10lbs x 6 x 2sets

*= w. belt

The sets w. 345 were tough - the second reps were hard and I ended up doing a slight good morning on the last half of the concentric.

Bachmann Sensei
The Fonz of MooseCall
Posts: 711
(8/31/04 9:22 pm)
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Tuesday, August 31 - SQ
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Tuesday, August 31 - SQ
Front Squats: bar x 10, 135 x 6, 185 x 3, 225 x 3 x 3sets
GHR: x10, x10, x10
Spread Eagle Sit-Ups: x20, (w. 10lbs) x20
Low Pulley Stability Ball Crunches: #4 x 10, #5 x 10, #6 x 10
Hanging Leg Raises: x10, x6

I'm trying to bring up my weak front squats...and abs...

[Boris]

Thursday, September 7 - BP
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Thursday, September 7 - BP

BP: bar x 10 x 2sets
BP (w. chains): bar x 6, 135 x 6, 185 x 3, 210 x 2 x 3sets

This was all I had time for - I was in and out of the gym in less than half an hour.

Bachmann Sensei
The Fonz of MooseCall
Posts: 717
(9/3/04 11:09 pm)
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Friday, September 4 - SQ
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Friday, September 4 - SQ
SQ: bar x 6, 135 x 6, 225 x 4, 315 x 2*, 365 x 2 x 3*
Saxon Side Bends (w. DBs): 10lbs x 6 x 3sets
Bent Over Laterals: 15lbs x 10, 25lbs x 10 x 2sets

*=w. belt

Wanted to do more, but it was getting late. Omaha Zoo tomorrow!

Bachmann Sensei
The Fonz of MooseCall
Posts: 726
(9/5/04 10:57 pm)
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Sunday, September 5 - BP
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Sunday, September 5 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 3, 250 x 1 x 2sets
Pull-Ups: x8, x8, x8
Green Band Pushdowns: x10, x10, x10

I was hoping to do doubles or triples w. 250, but it wasn't happening today.

Bachmann Sensei
Unregistered User
(9/11/04 10:10 pm)
Reply Saturday, September 11 - SQ
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Saturday, September 11 - SQ
SQ (w. 1 chain): bar x 6, 135 x 3 x 2sets, 225 x 2, 315 x 1*, 365 x 1*, (2 chains) 365 x 1*, (3 chains) 365 x 1*
Ab Pulldowns: 100lbs x 10 x 3sets

I videotaped these just to check form. I am all over the place!!! Maybe it's just because I haven't been in the gym as regularly lately, but I have some more things to work on. I was happy w. my depth though.

Bachmann Sensei
Unregistered User
(9/12/04 8:47 pm)
Reply Sunday, September 12 - BP
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Sunday, September 12 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 6, 250 x 2 x 2sets

This was all I had time for. I had to squeeze in my workout while the little guy was taking a nap.

Bachmann Sensei
The Fonz of MooseCall
Posts: 744
(9/14/04 10:59 pm)
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Tuesday, September 14 - SQ
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Tuesday, September 14 - SQ
Front Squat: bar x 6, 135 x 6, 225 x 3 x 2sets
Good Mornings: 135 x 6, 225 x 6 x 2sets
Saxon Side Bends (DBs): 10lbs x 6 x 2sets
Ab Pulldowns: 110lbs x 10 x 2sets

Normally I squat in OL shoes, but I forgot them today and ended up squatting w. running shoes - it was like squatting on a wrestling mat!! I know I'm spoiled, but for the life of me, I can't understand squatting in Chucks (ala Westside) unless you just can't afford decent squat shoes!

Bachmann Sensei
Unregistered User
(9/18/04 10:27 pm)
Reply Saturday, September 18 - SQ
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Saturday, September 18 - SQ
SQ: bar x 6, 135 x 6, 225 x 3 x 2sets, 315 x 3*, 365 x 2*, 385 x 2*, 365 x 2*
GM: 225 x 6 x 2sets

Bachmann Sensei
The Fonz of MooseCall
Posts: 748
(9/20/04 6:54 pm)
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Monday, September 20 - BP
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Monday, September 20 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 3 x 5sets

225 felt horrible today! I'm really sore from Saturday's squat workout too.

Bachmann Sensei
Unregistered User
(9/23/04 10:52 pm)
Reply Thursday, September 23 - SQ
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Thursday, September 23 - SQ
SQ: bar x 6, 135 x 6, 225 x 4 x 2sets, 315 x 3 x 3sets*
GHR: x10 x 3sets (alternated w...)
Ab Pulldowns: #10 x 10 x 3sets

*= w. belt

Bachmann Sensei
Unregistered User
(9/26/04 6:43 am)
Reply Saturday, September 25 - BP
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Saturday, September 25 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 3, 245 x 2
BP (w. chains): 185 x 3 x 4sets


Bachmann Sensei
The Armani of T-shirt Design
Posts: 780
(9/30/04 9:32 pm)
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Thursday, September 30 - SQ
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Thursday, September 30 - SQ
SQ: bar x 6, 135 x 6, 225 x 4 x 2sets, 315 x 3*, 365 x 2 x 2sets*
GM: 225 x 6 x 3sets
GHR: x10 x 3sets

*=w. belt

Bachmann Sensei
Brawny
Posts: 803
(10/7/04 10:08 pm)
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Thursday, October 7 - BP
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Thursday, October 7 - BP
BP: bar x 10 x 3sets, 135 x 5 x 2sets, 225 x 3, 205 x 5, 225 x 3 x 2sets
Pull-Ups: x10, x8
Chin-Ups: x6
Bent-Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10

My upper body is pathetically out of shape. Not being able to work out more than once or twice a week is starting to take its toll - November will be a much better training month for me.

[Boris]

Friday, October 8 - SQ
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Friday, October 8 - SQ
SQ: bar x 6, 135 x 6, 225 x 4, 315 x 3*, 365 x 2 x 3sets*

*=w. belt

Edited by: Bachmann Sensei at: 10/10/04 6:42 am

Bachmann Sensei
Brawny
Posts: 820
(10/10/04 10:05 pm)
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Sunday, October 10 - BP
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Sunday, October 10 - BP
BP: bar x 10 x 2sets
BP (w. chains): bar x 6, 135 x 6, 135 x 4, 185 x 3 x 2sets, 225 x 1 x 2sets
BP: 225 x 4

That was it. 225 w. chains was much more difficult than it should be - got a lot of work to do.

Bachmann Sensei
Brawny
Posts: 829
(10/12/04 10:22 pm)
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Tuesday, October 12 - SQ
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Tuesday, October 12 - SQ
SQ: bar x 6, 135 x 6
SQ (w. chains): 135 x 6, 225 x 4, 315 x 2*, 365 x 1*
SQ (w. 2 chains): 365 x 1 x 2sets*

*=w. belt

Bachmann Sensei
Unregistered User
(10/16/04 11:05 pm)
Reply Saturday, October 16 - BP
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Saturday, October 16 - BP
BP: bar x 10 x 3sets
BP(w. chains): 135 x 3 x 3sets, 185 x 3 x 3sets, 225 x 1
BP: 225 x 3 x 3sets

Bachmann Sensei
Brawny
Posts: 847
(10/20/04 11:05 pm)
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Wednesday, October 20 - SQ
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Wednesday, October 20 - SQ
SQ: bar x 6, 135 x 6
SQ (w. chains): 135 x 4, 225 x 3, 315 x 3*
SQ (w. 2 chains): 315 x 3*

*=w. belt

It's late and this just about did me in...

Bachmann Sensei
Unregistered User
(10/23/04 6:55 am)
Reply Friday, October 22 - BP
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Friday, October 22 - BP
BP: bar x 10 x 4sets, 135 x 6 x 2sets, 225 x 3 x 3sets
Close Grip BP: 135 x 6, 185 x 6 x 2sets

Bachmann Sensei
Unregistered User
(10/24/04 8:56 am)
Reply Saturday, October 23 - SQ
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Saturday, October 23 - SQ
Front Squat: bar x 6, 135 x 6, 225 x 3, 225 x 2, 225 x 3 x 2sets
GHR: x10 x 3sets
Scapular Pull-Ups: x10 x 2sets
Ab Pulldowns: #8 x 10, #10 x 8 x 2sets
Spread Eagle Sit-Ups: x20 x 2sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10

Johnny Mneumonic was in town so we went to Drake University to lift. I was going to do squats, but I couldn't find my belt so I did front squats instead - not surprisingly, I'm still very weak w. my front squats.

Edited by: Bachmann Sensei at: 10/25/04 9:46 pm

Bachmann Sensei
PMA=Positive Mental Attitude
Posts: 876
(11/7/04 12:37 am)
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Saturday, November 5 - SQ
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Saturday, November 6 - SQ
SQ: bar x 6, 135 x 6, 225 x 4, 315 x 2, 315 x 3*, 365 x 2*
Manta Ray SQ: 225 x 4 x 2sets
Ab Pulldowns: 100lbs x 12 x 2sets

*=w. belt

Things have slowed down a bit. I should be able to settle into a better schedule of workouts in the next couple of months. I'm looking for a meet to do in late January or February.

Bachmann Sensei
PMA=Positive Mental Attitude
Posts: 910
(11/17/04 12:42 pm)
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Saturday, November 13 & Tuesday, November 16
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Saturday, November 13 - BP
BP: bar x 10 x 3sets, 135 x 6 x 2sets, 225 x 3 x 4sets

Tuesday, November 16 - SQ
SQ: bar x 6, 135 x 6, 225 x 4, 315 x 3 x 3sets*
GHR: x8, x8
Ab Pulldowns: #8 x 10 x 2sets, #9 x 10

The only good thing about these workouts were that I was working out... I have a long way to go to be ready for a meet on January 22.

Edited by: Bachmann Sensei at: 11/17/04 12:43 pm

Bachmann Sensei
PMA=Positive Mental Attitude
Posts: 916
(11/19/04 4:37 pm)
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Friday, November 19 - BP
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Friday, November 19 - BP
BP: bar x 10 x 2sets, 95lbs x 6, 135 x 6, 225 x 3 x 5sets

[Boris]

Monday, November 22 - SQ
SQ: bar x 6 x 2sets, 135 x 4, 225 x 3 x 2sets, 315 x 2*, 365 x 2 x 2sets*, 405 x 1 x 2sets*
Ab Pulldowns: 100lbs x 10 x 2sets

*=w. belt

I made up for having a crummy weekend w. a decent squat workout. It's been a while since I've hit 400, so I was pretty happy that it wasn't that bad at all. I'm feeling a little bit better about getting ready for a meet on 1/22.


Wednesday, November 24 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 1, 225 x 2 x 2sets, 245 x 0!!!
Pull-Ups: x10, x10

My shoulder felt crummy today, but I needed to get to the gym. 225 felt like a 1RM, so I decided to add 20lbs more.... Johnny Mneumonic keeps telling me how great eccentrics and isometrics are so I guess I probably made him happy.

I've had some eczema on my hands lately. I've already seen the doctor, but it doesn't go away completely - it makes upper body workouts tough from the discomfort and taping them all up to be hygienic and keep the bars clean. This is my excuse and I'm sticking w. it for now


Friday, November 26 - SQ
SQ: bar x 6
SQ (w. 2chains): bar x 6, 135 x 3, 225 x 3, 315 x 2*, 335 x 2*, 345 x 2*
Ab Pulldowns: 100lbs x 10, 110lbs x 10, 120lbs x 6

*=w. belt


Monday, November 29 - ME SQ
Front SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 1 x 2sets, 255 x 1 x 2sets, 265 x *#!%!
GM (wide): 135 x 6 x 3sets


Tuesday, November 30 - DE BP
BP: bar x 10 x 3sets, 135lbs x 6
BP (w. 2chains): 135 x 4, 155 x 3 x 7sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 25lbs x 10 x 2sets


Friday, December 3 - BP
BP: bar x 10 x 3sets, 95lbs x 6, 115lbs x 5, 135 x 6 x 2sets, 205lbs x 4, 225 x 3, 235 x 1 x 2sets
Close Grip BP: 135 x 10 x 3sets

Hands are still in bad shape...


Saturday, December 4 - DE SQ
Low Box SQ (10"): bar x 6, 135 x 4 x 2sets, 225 x 2 x 2sets, 315 x 2 x 5sets*

*=w. belt

The sets w. 315 were really too slow and heavy to be considered "dynamic"... It's been quite a while since I've done low box squats, so I guess I should not be surprised - specificity at its best...
Upper back tightness is still a weak point for me.


Friday, December 10 - SQ
SQ: bar x 6 x 2sets, 135 x 4 x 2sets, 225 x 3 x 2sets, 315 x 2*, 365 x 1 x 2sets, 385 x 1*
SQ (wide stance): 315 x 2 x 2sets*

*=w. belt

The heavier sets felt very heavy today...

After much consternation, I've decided to focus on my squat for the January 22 meet. I'll probably just do a token bench press and deadlift. Of course, if something changes with my hands in the next week or so, I'll give them a go, but right now I'm planning on just taking the squat as seriously as I can and hopefully do a three-whites 500+ squat.

Saturday, December 11 - SQ Aux.
Pike-Ups (w. 'Power Wheel'): x10 x 5sets

Monday, December 13 - SQ
Front Squats: bar x 6 x 2sets, 60kg x 4 x 2sets, 80kg x 3, 100kg x 1, 120kg x 1
Good Mornings: 80kg x 6 x 2sets
GHR: x10 x 2sets


Thursday, December 16 - ME SQ
SQ: bar x 6 x 2sets, 135 x 4 x 2sets, 225 x 3 x 2sets, 315 x 2*, 405 x 1*, 405 x 1 x 2sets**
GM: 225 x 6 x 2sets

*=w. belt
**=w. belt & wraps

Hands are still pretty chewed up. It was getting late so I decided to do abs tomorrow when I work w. kids in the weight room.

[Boris]

Friday, December 17 - Abs
Ab Pulldowns: 80lbs x 10 x 2sets, 100lbs x 10 x 2sets
Russian Twists (on Roman Chair): x15 x 3sets


Saturday, December 18 - Upper Back
Bent Over Laterals: 10lbs x 10 x 2sets, 15lbs x 10 x 2sets, 25lbs x 10 x 2sets
Bent Over BB Rows: bar x 10, 135 x 10 x 4sets

All workouts are either squat or 'squat auxiliary' now because of my hands. Sadly, my forearms got a workout from the rows while wearing work gloves


Tuesday, December 21 - SQ
Front SQ: bar x 6 x 2, 135 x 4 x 2sets, 225 x 2 x 5sets

It was late, one car is out of commission, work is killing me, Christmas is looming - I decided to ignore it all and lift at 11pm... One month till the meet.



Wednesday, December 22 - SQ Aux.
GM (alt. regular & wide stances): bar x 10, 135 x 6 x 4sets, 185 x 6 x 2sets
Ab Pulldowns: 100lbs x 12, 110lbs x 10, 120lbs x 8


Thursday, December 23 - Upper Back
Bent-Over Laterals: 10lbs x 10 x 2sets, 15lbs x 10 x 2sets, 25lbs x 10 x 2sets
Bent-Over Rows: bar x 10, 135 x 10 x 3sets
Bent-Over Front Raise (w. DBs): 10lbs x 10 x 2sets, 15lbs x 10 x 2sets

Sunday, December 26 - Suited SQ
SQ: bar x 6 x 2sets, 135 x 4, 225 x 3, 315 x 2*, 365 x 1*, 405 x 1*, 425 x 1**, 455 x 1***

*=w. belt & suit bottoms
**=add straps up
***=add knee wraps

Johnny M came to town for a short workout and we videotaped everything. We noticed that he was flaring his elbows at about the halfway point when benching. My knees were coming in a tad out of the hole - depth looked pretty good though and 455 felt pretty good.


Monday, December 27 - SQ Aux. @ XSport Gym in Arlington Heights, IL
Bent Over Laterals: 5lbs x 10, 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10
Bent Over Barbell Rows: 135 x 10 x 4sets
Bent Over Front Raise (DBs): 5lbs x 10, 10lbs x 10, 15lbs x 10
45degree hyperextension: x10 x 4sets
Ab Pulldowns: 100lbs x 10 x 3sets
Side Bends: 50lbs x 10, 75 x 10, 100lbs x 8

Was in Arlington Heights doing some shopping and I was able to get away to an area gym. Not a bad gym - every Cybex and Hammer piece of equipment imaginable, but no place to DL and no GHR bench... that and hex-type plates were the only gripes I could make about the place. $10 single-day fee, so I putzed around as much as I could before leaving.
More than anything, my shoulders are sore today from yesterday's squat workout - really need to focus in on upper back & a little shoulder work in the next couple weeks to make sure I'm solid w. heavy weight on my shoulders.


Thursday, December 30 - SQ
Front SQ: bar x 6 x 2sets, 135 x 6 x 2sets, 225 x 3 x 4sets

That was it.

My left elbow and wrist were bothering me - probably from flipping a tractor tire I found in a small town in Illinois as I was driving home from a shopping excursion w. the family unit...
p083.ezboard.com/fmooseca...=111.topic

[Boris]

Saturday, January 1 - SQ
SQ: bar x 8 x 2sets, 135 x 6, 225 x 3, 315 x 2*, 315 x 2**, 405 x 2 x 2sets, 405 x 2 x 2sets***, 405 x 2****

*=w. belt
**=add suit bottoms
***=add straps
****=add knee wraps

Pretty good workout. My form went from bad to better on the sets w. 405.

I think that part of the reason for my sore wrist and elbow was wearing work gloves which let the bar slip in my hands a little. My hands are doing better after seeing a specialist, so today I TOOK THE GLOVES OFF on my sets w. 405.
Monday, January 3 - SQ Aux.
GM (alt. narrow & wide stance): bar x 10 x 2sets, 135 x 6 x 2sets, 185 x 6 x 2sets
Ab Pulldowns: 80lbs x 10, 100lbs x 10, 120lbs x 8

I planned to do more, but I was really tired and my hip flexors were a little painful during GMs.


Friday, January 7 - SQ
SQ: bar x 10, bar x 6, 135 x 6, 225 x 3, 315 x 2 x 2sets*, 315 x 2**, 405 x 2***, 455 x miss****, 455 x 1****

*=belt & Metal Pro Briefs
**=belt & suit bottoms
***=belt & suit
****=belt, suit, wraps

It took me about a half hour to get the new Metal Pro Briefs on - it felt like the first time I tried to put on a squat suit. I was dripping w. sweat by the time I got them on!

The briefs are very tight in the hips and loose around the belly - this was great, but it made tightening my belt very difficult and I ended up buckling the belt one notch looser than I do w. a suit. The briefs threw me out of my groove. It was hard to hit depth and I was leaning too far forward and the lower back was losing arch so I decided not to try them with 405. I think they will be great with practice.

455 just buried me the first time I tried it. The j-hooks are just a tad high when I go heavy and I had trouble getting out of the rack. Then, a Bryan Adams ballad came on the radio and blew my concentration - why? I'm not sure, but I did get it the next time around.

I wanted to do more, but it was midnight so I called it a night.

Sunday, January 9 - SQ Aux.
GM (alt. narrow & wide stance): 135lbs x 6 x 6
Bent-Over Laterals: 10lbs x 10 x 3sets
Bent-Over Front Raises (w. DBs): 10lbs x 10 x 3sets
Ab Pulldowns: 80lbs x 10, 100lbs x 10 x 2sets, 120lbs x 8
Bent Over Barbell Rows: bar x 10, 135lbs x 6 x 4sets


Tuesday, January 11 - SQ
Front SQ: bar x 6 x 2sets, 135 x 6 x 2sets, 185 x 3, 225 x 3 x 3sets
Ultra-Wide Stance SQ: 225 x 3 x 3sets

The wide stance squats were really uncomfortable. I've lost some flexibility and I'd like to work back up on this exercise. As it was, it was a very painful dynamic stretch...not difficult at all, just painful.


Sunday, January 16 - SQ
SQ: bar x 6 x 2sets, 135 x 4 x 2sets, 225 x 3 x 2sets, 315 x 2 x 2sets*, 405 x 1*, 425 x 1*, 405 x 1*, 315 x 4*, 225 x 6

*=w. belt

My conditioning is pathetic. Pretty much anything over 3 reps feels like an endurance event! I decided to follow the Weider Pyramid Principle to add a little volume today.


Tuesday, January 18 - SQ Aux.
GM (alt. wide & narrow stance): bar x 6 x 2sets, 135 x 6 x 4sets
GHR (back end elevated): x6 x 4sets
Ab Pulldowns: #8 x 10, #10 x 10
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10

I'm pretty sore from Sunday. It was nice to get back to a gym w. a decent GH bench.

Wednesday, January 19
Sick. Bad cold. I should have listened to my body - I slept tons on the weekend, but never felt good. I've been achey too - never a good sign... Some people never learn I guess...

Wednesday, January 26 - SQ Aux.
Overhead SQ: bar x 6 x 2sets, 135lbs x 6 x 3sets
Ab Pulldowns: 100lbs x 10 x 3sets

Overhead squats were pretty tough - mostly because my upper body is so pathetically out of shape. My hands are probably 80% right now. I found out I'm allergic to lanolin products and probably propylene glycol, which means most lotions...yay. Hopefully, I'll be better soon so I can start benching and pulling.
Moose Call


Saturday, January 28 - SQ
Overhead SQ: bar x 6 x 2sets, 135 x 6 x 3sets
SQ: 135 x 6, 225 x 4, 315 x 3, 365 x 3 x 2sets*

*=w. belt
Moose Call


Monday, January 31 - SQ Aux.
GM (alt. wide & narrow stance): bar x 6 x 2sets, 135lbs x 6 x 2sets, 225lbs x 6 x 2sets
DB BP: 40lbs x 6, 55lbs x 6, 70lbs x 6, 85lbs x 6
GHR: x10 x 2sets

GMs were harder than they should have been. Hamstrings were done so I stopped at two sets of GHR.


Friday, February 4 - SQ
Light BP
SQ: bar x 6, 65lbs x 6, 95lbs x 6, 135 x 6, 225 x 4, 315 x 3
SQ (w. chains): 315 x 3*
SQ (w. 2 chains): 315 x 3*, 335 x 3*

*=w. belt

I was working w. a student, so I did some light BP and a few more warm-up sets on SQ.
Squats felt pretty good. My right knee was a bit touchy - I've never had troubles before (knock on wood), so I'll make sure to ice well later.

[Boris]

Sunday, February 4 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets, 185 x 4 x 5sets, 205 x 3

First time doing BP in a month or so. Felt weak, but ok. I was having trouble keeping my back tight and then I started "pulling the bar apart" - I thought the function of this was to activate the triceps, but it seemed to help me keep my upper back tight. Oh well.
Tuesday, February 8 - SQ Aux.
GM (alt. wide & narrow stance): bar x 6 x 2sets, 135 x 6 x 2sets, 225 x 6 x 2sets
Ab Pulldowns: #8 x 10 x 2sets, #10 x 10 x 2sets
GHR: x8, x8

Wednesday, February 9 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets, 185 x 4, 225 x 3, 205 x 3 x 6sets


Friday, February 11 - SQ
SQ: bar x 6, 135 x 6 x 2sets, 225 x 4, 315 x 3 x 2sets, 365 x 3*, 405 x 1*, 425 x 1*
SQ (high bar): 225 x 6 x 2sets

*=w. belt
Sunday, February 13 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets, 185 x 3, 225 x 3, 245 x 1, 235 x 2, 225 x 3
Bent Over Laterals: 15lbs x 10 x 4sets

I was really sore today from Friday's squat workout - everything felt light on Friday, but I definately overdid it a bit. Bench felt good, but I failed miserably on the second rep of 245 and the third rep w. 235...

Tuesday, February 15 - SQ Aux.
Front SQ: bar x 6 x 2sets, 135 x 6 x 2sets, 225 x 3 x 3sets


Thursday night I started feeling really horrible and I had a 102 degree temperature most of the day Friday.

Yesterday, I went to watch part of the state championship swim meet - felt crummy, but needed to go.

Went to the doctor today. Turns out I have strep throat... Probably be back in the gym by Thursday or Friday, I hope.


Wednesday, February 23 - SQ
Low Box SQ (10"): bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 3 x 2sets, 315 x 3 x 2sets*

*=w. belt

The sets w. 315 were really hard. I'm not sure if that's because I haven't done them in a while or because of strep. I feel better today, but still not that great.


Saturday, February 26 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets
BP (w. chains): 135 x 6, 185 x 4, 205 x 2, 185 x 4, 185 x 3 x 2sets
Pull-Ups: x10
Chin-Ups: x8, x8

The pull-ups and chin-ups were the first thing I've done that has worked my grip in at least a couple of months...and it showed! My grip was giving out on the last two sets.

I'll be starting a new log to use for the final 5 weeks until the meet.