JAN 22 – Training Notes

DE squat day this week was a good one. My first 4 sets were done on a 15″ box and the last 4 on a 13.5″, which is my normal box height. I was able to control my for once the box was dropped. This was a major improvement over last week. I added some PNF hip stretches to my stretching routine. I will gradually drop the number of sets I do with the higher box. I plan on dropping a set per week until I am using a 13.5” box every set. My form is improving and I am feeling better about my squat.
On ME bench day we did shirt work. I did an easy double with 475 and my belt wasn’t pulled down correctly. We pulled the belt down on the second set and I did an easy single rep. The first set surprised me due to the screwed up way I had to bench because of my belt. The last set my form was good and it was ridiculously easy. The lockout work is helping and I feel more confident with my bench. I should hit a nice PR at the push pull on the 5th.
My deadlift is still going good. We did speed deads of f of block and using light bands. My speed was fast. I should hit a good PR on my deadlift at the push pull.
My training has been going well. The areas I have been having problems in are slowly being corrected. I should have a good meet the 5th. I should have nice PRs on both the bench and deadlift. My body weight is staying around 242.5, which puts me 5 to 6 pounds heavier than I usually weigh at a meet. The higher reps on warm up sets along with the face pulls, pull down shrugs, and blast strap pushups have helped me put on more mass. In the past week I started doing GHR at the beginning of my bench days to help bring up my posterior chain more.


Box SQ – 305 + 100lbs of chains 4×2 (15″ Box), 4×2 (13.5″ Box)
Speed DL – w/light bands (+ approx 100lbs at top) standing on blocks
335 1.5″ height
335 3″ height
335 4.5″ height
425 4.5″ height
425 3″ height
425 1.5″ height
Rev. Hypers – 200x3x10
GHR w/light band – 3×10
Squats on the 13.5″ box was a lot easier tonight. The PNF stretches I added this week helped. Last week when I went from a 15″ box to a 13.5″ box my form was bad. I plan on dropping the number of sets with the 15″ box by one set per week until I am using only the 13.5″ box.

JAN 19 – ME BP

Blast Strap Pushups – 4×10
GHR – 3×10
BP – bar x5, 95×3, 135×3, 185×3, 225×2, 275×1, 315×1
add shirt – 3 board 405×1, 2 board 445×1, 475×2, 475×1
Over Head Tricep Ext. (light & avg. bands w/inch DB handle)- 4×12
My bench felt strong tonight. The double with 475 was easy even though we didn’t have my belt pulled down. I took the bar down really low and was surprised I was able to lift it, and it was easy. The single with 475 was easy and my form was much better. The lockout work has been is working for me.

JAN 16 – DE BP

GHR – 3×10
Super Set
Incline Pushups – 2×10
Decline Pushups – 2×10
Doubled Monster Minis – 155×8
Doubled Monster Minis +60lbs chain – 155x4x8
Doubled Monster Minis – 155×8
MM 5 Board Press +60lbs chain – 315×5, 365×3, 405×4
Rack Lockouts – 405×5, 455×3, 495×3, 545×2
Lat Pulldowns – 4×10
Rear Delt Raise – 4×10
Band Pressdowns w/light band – 3×12
Grip Work
Rolling Thunder – 135x3x3 each hand, 180×1 right hand x0 left
2 Hand Plate Pinch Grips – 35lbs plates x2 static holds

JAN 16 – Training Notes

My flexibility is improving. I dropped the box down 13.5 inches on my last 4 sets on DE squat day and had problems with my form. By dropping the box 1.5 inches made a big difference in my form. My form was good on the higher box. I stretch 5 days a week consistently each week. Sean recommended that I add some PNF stretches in my stretching routine. I will add this in see how it goes. I figure if things don’t improve soon, I will bring my stance in a little. My stance is a lot wider than before and if I have to bring it back in a little, it won’t really be that big of a deal. I do intend on trying to make the wider stance work. Sean is back in town and I will have him back to coach me on my squat. My other lifts are going good; I need to get my squat formed down.
My bench is feeling good. I had a good ME bench day this week. I hit a PR of 386 on close grip benches, I would have had 405, but one of the side spotters helped. After hitting a PR on close grips I was 5 pounds below my 3 board press PR. I was happy with that since I have been doing MM style board presses predominately. I have learned the differences between MM and regular board presses. I have decided to alternate between the two styles. Regular board presses seem to work triceps more. I also noticed after not doing them for a while that when doing regular board presses, it’s harder to control the bar on the descent. The MM style is important especially if you use the MM bench style. It helps you with the elbow flair at the top and it also teaches you to drive with your legs. If you don’t push your hills down and drive with your legs it is much harder. As the weight gets heavier, you will miss the lift. Last week I did all regular style board presses and I plan to alternate styles every other workout. I feel that both styles are important.
I have nothing new to report on my deadlift. I will see February 5th how it’s going. I’m still pumped that I corrected my form problem November at my last meet. I should hit a decent PR the 5th.