FEB 13 – DE BP

Blast Strap Pushups – 3×15
Face Pulls – 3×33
DE BP – 185 +50lbs of chains 8×3
BP (por)- 305x3x5
4 Board Press – 275×8 paused, 315x2x5
Tricep Pressdowns – 4×10
EZ Curl Bar Curls – 4×10
Rolling Thunder Rows – 4×10
Rear Delts w/minis – 4×10
Side Laterals w/minis – 2×10
Front Raises w/minis – 2×10

JAN 22 – Extra Workout

Seated Hip Abduction w/doubled light band – 3×10
Standing Hip Abduction w/mini – 3×10
Standing Hip Adduction w/mini – 3×10
Standing Hip Flexion w/mini – 3×10
I need to bring up my hip strength to accommodate my wider squat stance. In the past I have done seated hip abduction work with an average band. I recently started doing standing hip abduction with a mini band to warm up my hips prior to stretching them. I got the idea to use them along with standing hip flexion for extra workouts. Back before the multi hip machines came out, people would use cable machines with ankle straps to accomplish the same thing. Another motivating factor is that ankle dragging with a sled strengthens your hips. So this is more convenient for me and could be done in the mornings when I do my cardio and stretching.


Box SQ – (13.5″ box) 325 +50lbs of Chain 8×2
Rack Pulls – (3rd pin up) w/quadrupled minis 315×1, 405x4x1, 455x2x1
GHR – 3×10
Rev. Hypers – 3×10
GHR sit-ups – 3×10
I was able to do all 8 sets of box squats at my old box height. I need to strengthen my hips more, but I’m getting there. Our new box height is 12″. So I have a little more work on my flexibility.

Training Notes – Feb 10

This week I enjoyed my break from training. I usually take a few days off after a meet to recuperate. The breaks are nice because the help me avoid burnout. I have however continued to do stretching and cardio as usual. I will start back with DE squat/deadlift.
My flexibility has improved greatly and I really need to bring up my hip strength to accommodate my wider squat stance.
I learned from the push/pull meet last Saturday that the lockout work has helped bring up my lockout on the bench. I also learned that I need to start doing rack pulls on a more consistent basis to bring up the upper part of my deadlift.
Sean got some good tips from a couple friends of ours on how to improve our training. We haven’t been getting enough volume over 90%. So we are going to start taking more attempts over 90% on our ME days and working up more often on our DE days. The guys that recommended this have had phenomenal results. We will start gearing up for the APF Texas State Championships.

Stretching – FEB 06-12

Tue AM – lower body stretching
Wed AM – lower body stretching
Thu AM – lower body stretching
Fri AM – lower body stretching
This week I dropped box height on hip stretches from 13.5″ to 12″. This is 1.5″ lower than the box height we use for box squats. My flexibility has improved greatly, and now I need to work harder to strengthen my hips to accommodate my wider squat stance.