My 2010 log

Figured I would start fresh for 2010. Im a little late seeing its March but better late than never.
My goal this year is to bench 500+, pull 500, and squat 500, for a 1500 lb total in october.
Ill start with 3/7/10 workout, 3 weeks out form meet

good day today, hit some pr's! feel good for my next meet

warmup bar x10
135x10
185x5
225x3
240x2
added 3 board
275x3
315x1
put on shirt
405x2
435x1
455x1 20lb PR!
took it down to a 2 board
455x1

went to tricep pressdowns with a green band
3 sets
rolling thunders
35x6-8x2

Dave Tates tricep hell.
135x5 reps off chest, 1 board, 2 board, 3 board, and 4 board without stopping 2 sets.

Im smoked but I feel pretty good.

Good luck with your goals man.

sunday 3/14/10 bench

barx10
135x10
185x5
225x3
275x2 2board
315x1 3 board
put on shirt, added 2 board
405x1
425x2
435x2
435x2
425x1 off 1 board

275x10? 4 board
225x15? 4 board both close grip

tricep pressdowns with bands
cable pressdowns 10x2

feel pretty good for my meet, gonna do a lot of lockout and tricep work. If I miss in the shirt its always lockout.

3/16/10
warmup bench in rack with bar x10
setup rack for lockouts
135x5
225x5
275x3
315x3
335x2
315x4

bench
135x5
135 plus chains x5x5
135x5

bent over rows, bench grip
135x6x4

When are you gonna start squatting and deadlifting?

I have been just havnt really been doing heavy days.
squatted today actually

barx5
135x5
225x5
275x3
315x2
315x2
315x2
225x5

I have really been working on hitting depth, as I get heavier I just cant get it down, I know its mental, and Im getting better but man, I can just hold it, high, and not get it down. I even bombed 315 down and I diddnt break parallel

took it down to 135,
overhead press
135x5x2

rolling thunders
35x6-8x3

It'll come to you in no time. One thing I would suggest is extra quad and hamstring work, and don't forget to hit the calves and abs. and do some lower back work on deadlift days. Also how many days a week do you train, what's your split look like?

kind of all over. dont get me wrong I have a strong squat, just need to work on form and confidence squatting. Im built to be a squatter, 28" thighs, 18" calves lol.
Sunday is what everything revolves around. Bench day, and bench accy. day.
Typically on tuesday I pull. deadlift, rack pull, row, etc. sometimes ILl hit some speed bench as well.
Then thursday or friday Ill squat. do some shoulder work etc.
I do accy. work for however I feel and what my current goals are, so lately it has been rack lockouts, speed bench with chains, upper back etc. and squatting and dead lifting take a little less precedence. Especially now, my meet is this coming weekend, and I missed my last lift at lockout, so I have been training specifically for that so I dont bomb out again.

Good luck at the meet.

Sunday, one week out. Bench

bar x10
135x10
185x5
225x3
245x2
260x1
315 x1 3 board
put on shirt
405x1 2 board
405 opener, no touch, dumped
405 no touch 1/2 inch dump
405 no touch, press

hopefully I can touch it at the meet. I want to get that on the board anyway, then my second will be a lot easier to touch, so as long as I can lock it out I know I'll get my second.

well another meet down the tubes.
Took my 405 opener touched fairly easily, and shot it back to quick, I cought it but they grabbed it before I could try and finish.

went to 430. probably should have gone to 415-420. just couldnt lock it out. I was right there though.


Took 430 again. changed my foot setup and lost my drive. pretty beat from my first 2 attempts also.

thursday 4/1

lat pulldowns
100x8
125x8
150x8
175x8
175x8

good mornings
135x5
135x5
135x5
135x5

straight arm pushdowns
25x10
35x10
35x10
35x10 (all superseted with good mornings)

barbell shrugs
225x8x5

super setted with tricep pushdowns
75x10x5

hammer strength rows
2plates x8
3plates x8x4

skull crushers
75x9x5

tricep kickbacks with bands
red band x10x5

This was a great workout. Pretty beat today. I really need the back work.

Nice workout man! Sucks about the meet.

Thanks. I should have done better. watching the video I do notice that my shirt looks like it is riding too high. I always have a problem getting it set wearing a singlet. I think that may be part of the problem. Its usually like 1-2"lower.
The APA allows bike shorts while benching, so Ill think ill try that and just tuck in my shirt once its set.

4/12 Sunday benching
barx10x3
135x10
185x5
225x3
245x2
265 miss. (really sucked today)
225x6x3

floor press with fat bar
155x5
195x5
235x2

tricep pressdowns

50x8x3

I've never tried the Bike shorts. I get my wife to grab under the legs of my singlet that way we can pull it down further. I'm doing a APA meet in August.

we yank it down through my singlet but it just doesnt come down the same.

4/13/10
speed bench with doubled purple bands
barx10x2
bar +bands x10
95x5x5

overhead press
135x5x5

side raises
20x10x5

face pulls
50x8x5

shrugs, alternated from front to back
135x10x4

hammer strength shrugs
100's on each side x10x3
+45'sx10x2
front raises with a mini band 5 sets of 6

4/20/10

lat pulldowns.
50x10
75x10
120x10
165x10
165x10
120x6

hammer strength rows. 1 arm
2plates x10
3 plates x10
4 plates x7
5 plates x6
5 plates x7 dropped 2 plates did both arms, x4

suspended good mornings with safety squat bar

135x6x5

band pulls in between good mornings (kind of like lower face pulls, band tied to rack)

tricep press downs
50x10x3
60x10

IM BACK!!!! sorry, had no internet for a while, and just havnt been on the forums for a bit.
Ill update since my last workout 7/25
I have some meet vids to post later also

sunday bench day
warmup bar x10x3-4
135x8
185x5
225x3
245x3
went to 4 board
275x3
315x3
put on shirt, stuck with 4 board
365 first rep clean second dumped over my face
open back shirt, hot and slimy, shoulders were sliding around and I just lost it.
365x3. chalked up my back and hit a clean easy triple
405, same thing happened, first press clean, then dumped second over my face.

rechalked, reset and took a clean triple.
Shut it down after this.

on to close grip
225x6
225x8

Went four wheeling

Great to see you back

Sunday 8/1?
Bench day.
barx10x2
135x10
185x3
225x2 foot slipped, just reracked.
275x3 3 board
put on shirt. stuck with 3 board for all presses
365x3
405x3
405x3
425x1
455x1 couldnt lock left arm

Dave Tates tricep hell.
135x5 with no board, then 1,2,3,4 board in a row

8/3
bench assistance
flat bench
warmup barx10
trying out different grip, I have been using the same grip for the past year and aparently its my weakest grip.
135x5 for speed 5 sets

rack lockouts
barx5
135x5
225x5
315x5
365x3
405x1

overhead tricep extensions on cable machine
100x10x5
tricep pressdowns
100x10x2

shrugs
135x8
225x5
225x8

figured I should update this.
11/13/10 APA baystate open.
I unfortunately had no one to video on this one. But heres how it went
Took my normal warmups
barx10
185x5
225x4
255x2
275x1
put on shirt 365x1
decided not to take another press.
went right on the platform for my 405 opener.
Had a hard time getting it down and dumped it about half an inch from touching.
brushed it off and called 430.
430 came down nice and touched a little easier. Nice clean press to the top.
This is a 25lb. meet PR. and has been the monkey on my back having taken it once before and missing lockout with one arm.
feeling god I took 455.
Came down no problem and went up just the same. this is a 50lb meet pr.
Technically this is an all time PR for me. Last week I did take 465. I thought it was questionable and I had a couple others say it was good. so Im going to say the 455 was an all time PR.
My training has been going very well and this obviously reflects this. I took care of a lot of my weaknesses and have never been better.
Im going to hopefully continue on the same track and should be inline for 500lbs. in hopefully the not so distant future.

Great Benching!!!

Thanks George. Im getting there.

tuesday 11/16/10
bench accessory day, flat bench with chains
barx10
135x10
135+s chains total x5
135+4 x5
185+4x4
185+6x3
225+6x2 (new PR)
Chains are 20lbs ea.

lat pulldowns.
125? x8x5
hammer strength machine rows
100lb +45 lb plate each side
8x4 sets
I did some other back work, not to much else to speak of. Kind ofa light day really even with a PR bench with chains.