NOV. 30 – ME BP

Ironmind Telegraph
5x1x10 ea. finger
7.5x2x10 ea. finger
Rev. Band BP (green bands)
135×10
225×10
315×5
365×5
405×3
455×1
475×0 <-- Missed locking out my right arm by a couple inches. 460x0 <-- Miss-loaded. It should have been 475, but a 10lbs plate was left off the right side. DB BP w/light band 80x7 80x6 80x5 Super Set
Fat supinated bar pulldowns 150x3x10
Bottom Up KB military press 25x3x10
GHR sit-ups w/light band – 3×10
Plate Pinch Grips w/2 25lbs plates – 3×15 sec. holds ea. hand
Band Pressdowns w/light band – 1×90
My lockout is still weak from my elbow injury. My right arm seems to be lagging a little behind on locking out weights. My elbows are completely healed and I can handle lockout work that I need to do to get my lockout strength up.

NOV. 28 – ME SQ/DL

Stretching
Leg Ext. – 90x3x10
Rev. Hypers – 90x3x15
Ironmind Telegraph – 2.5x1x10 ea. finger, 5x1x10 ea. finger, 7.5x1x10 ea. finger
Low Box SQ w/ SSB (12″ box | close stance)
65×5
155×5
245×3
335×3 <-- My knee was hurting so I stopped here GM w/14" Cambered Bar 155x5 245x5 325x5 Super Set
GHR w/25lb KB – 25x3x10
Seated Calf Raise – 100x3x20
Side Bends – 45x3x20
I had to take it easy on Low Box Squats due to tweaking my knee Friday during DE Box Squats.

NOV. 27 – DE BP

Ironmind Telegraph – 3×10 ea. finger
Rotator Cuff – 3×15 ea. exercise
Blast Strap Pushups – 2×15
DE Floor Press w/2 board
185x3x3
225x3x3
275x2x3
BP
275 w/120lbs chain x2
225 w/60lbs chain x6
365 w/120lbs chain x0 <-- 4 board 315 w/120lbs chain x2 <-- 4 board Super Set
KB Overhead Press – 25x3x12
Fat V-Bar Pulldowns – 120x3x10
Hub
20x 3 – 15 second holds ea. hand
30×3 – 15 second holds ea. hand
My workout was going good until bench presses and board presses. My triceps were too tired by the time we started the bench presses and board presses. I was never able to get my bench back up to where it was before my elbow injury. So my strength was also a factor. I will start back doing band pressdowns on extra workouts to help bring my up tricep strength and endurance.

NOV. 25 – DE SQ/DL

Iron Mind Telegraph – 3×10 ea. finger
Box SQ w/buffalo bar – 355x8x2 (belt only)
Rack Pulls (just above knee)
445×5
535×5
735×6
Power Shrug Bar Shrugs
270×12
360x2x10
GHR – 3×15
Super Set
Pulldown abs 50x3x15
Grip machine 45x3x10
Seated calf raises – 135x3x20

NOV. 23 – ME BP

Blast Strap Pushups – 2×15
Rotator Cuff Exercises – 2×15 ea.
Ironmind Telegraph – 3×10 ea. finger
BP w/doubled monster mini bands
45×5
95×5
135×5
185×3
225×3
275×3
315×1
Shirt work w/ Metal Viking Pro
405×3
455×1
Incline BP w/fat bar
165×5
255×2
165×10
Super Set
Pushdowns w/fat bar 60x3x15
DB Rows 100x3x10
Hex DB holds
20x2x60 seconds
Super Set
side obliques 45x3x20
seated calf 100x3x20

NOV. 16 – ME BP

Floor Press w/Fat Bar (all sets done w/120 pounds of chain)
125×5
175×5
215×3
265×3
Flat DB Press w/light band behind back
60×12
70×10
80×5
DB Cleans – 30x3x10
Fat Bar Pulldowns – 100x3x12
Hex dumbell Holds
20lbs 1minute x2, 1/2 minute x1
Super Set
Side Obliques 45x3x30
Seated Calf Raise 95x3x30

NOV. 14 – ME SQ/DL

Suspended GM’s w/SSB (wide stance)
65×5
115×5
155×5
205×5
245×5
295×5
335×5
High Box SQ w/manta ray (close stance) – 235x3x5
GHR – 3×10
Iron Mind Telegraph – 2.5x3x10 ea. finger
Super Set
Pulldown abs – 3×15
Iron Mind Grip Machine – 35×15, 35x2x20
This was my first workout since my meet. I took it easy and focused more on reps and less on weight.

2005 APF Texas Cup

2005 APF Texas Cup
Plano, Texas
2nd Place Open 242
1st Place Masters (40-44) 242
Squat
1st 755 – Texas 242 Masters Record
2nd 804.5 – Texas 242 Masters Record
3rd 848.7 – Texas 242 Masters Record
Bench
1st 468.2 missed
2nd 468.2
3rd 501.5 missed
Deadlift
1st 644.7
2nd 688.7 missed
3rd 688.7
4th 716 missed
Total – 2005.6 Texas 242 Masters Record