FEB 27 – ME SQ/DL

Pulldown Abs 50x3x20
Low Box SQ w/SSB (12″ Box)
65×5
155×5
245×3
335×3
425×1
475×1 <-- add belt 515x1 535x1 PR GM w/14" Cambered Bar 245x5 335x5 425x5 GHR - 3x12 Chain Leg Raises - 40x3x20

FEB 26 – DE BP

Band Pressdowns w/light band – 1×100
Band Face Pulls w/light band – 1×100
Rotator Cuff Complex – 2×20
GHR sit-ups w/25lbs Medicine Ball – 3×12
DE BP w/80lbs of chain
185x3x3
205x3x3
5 Board Press w/80lbs of chain
275×5
315×5
365×2
Super Set
Outside Leg KB swings – 26×8, 33×8, 44×8
Power Shrug Bar Shrugs – 245x3x10
Super Set
Outside Leg KB Bottoms Up Press – 26×6, 33×6, 44×6
Power Shrug Bar Shrugs – 245x3x10

FEB 24 – DE SQ/DL

Band Pressdowns w/light band – 1×100
Band Face Pulls w/light band – 1×100
Stability Ball Crunches – 3×25
DE SQ w/14″ Cambered Bar
335x4x2
385x4x2
DL off 100lbs Plate – 525x3x2
Rack Pulls Above Knee – 645x5x1
GHR – 3×12
Super Set
Pulldown Abs 50x3x20
Grip Machine 70x3x10
Seated Calves 135x3x20

FEB 22 – ME BP

Band Pressdowns w/light band – 1×100
Band Face Pulls w/light band – 1×100
Rotator Cuff Complex – 2×15
Floor Press w/El Gordo Fat Bar & 120lbs of Chain (ea. set super set w/Clay B Lats)
75×5
165×3
215×1
255×1
Lying DB Tricep Ext. – 10x3x20
Hub
25×1 10 sec. hold ea. hand
35×1 10 sec. hold ea. hand
45×1 10 sec. hold ea. hand
Hammer Curls – 30x3x10

FEB 20 – ME SQ/DL

SQ
55×5 <-- add Metal briefs 145x5 255x3 345x3 455x1 <-- add Metal Pro Squatter w/straps down & belt 545x1 650x1 800x1 <-- Double rev. blue band box squat 580x3 GHR w/feet out wide - 3x10 Chain Leg Raises - 40x3x15 Pulldown Abs - 70x3x20

FEB 19 – DE BP

DE BP w/doubled minis
185x3x1
205x3x1
225x3x1
3 Board Press w/doubled minis
275x2x5
295x1x5
Outside Leg KB swings
26×8
33×8
44×8
Outside Leg KB Bottoms Up Press
26×6
33×6
44×6
Clay B Lats – 155x3x10
DB Obliques – 70x3x12
Hammer Curls – 30x3x15

2006 WABDL Metroflex Push/Pull

1st attempt 644lbs – hook grip
2nd attempt 688lbs – hook grip – missed
I lost grip and my thumb came loose. I supported the bar with my leg to keep from dropping the bar and I ripped the skin on my left thumb.
3rd attempt 688lbs – switched to alternate grip – State Record in the Open and Masters Divisions
This was incredibly easy.
4th attempt 722lbs PR – alternate grip – State Record in the Open and Masters Divisions
This was my 6th attempt at this weight and I finally got it.
I will continue to work with the hook grip. It seemed to have helped my form and from using a double overhand grip during warm-ups along with grip work, my grip strength had improved significantly. Thanks to Ray for recommending that I switch back to the alternate grip. It would have been tough with my thumb ripped, but alternating grip didn’t bother my thumb. The lifts felt even easier when I switched back. I will need to work on my speed off the floor with the hook grip.

FEB 15 – ME BP

BP
45×5
45×3 <-- add doubled light bands 135x3 185x3 <-- add 4 board 225x 275x2 295x1 PR 315x0 425x3 <-- remove bands, add Metal Viking Pro, add 3 board 455x2 <-- add 2 board 500x0 <-- touched, barely missed lockout 455x3 <-- add 2 board 405x5 DB BP - 100x10 Super Set Pulldowns w/fat supinated handle - 3x12 KB Rear Delts - 26x3x12 Hammer Curls - 25x3x10 Tonight I used my new Metal Viking Pro for the first time. The new shirt fits much tighter. I used the shirt without a belt to make sure I could touch. It's nice to have a shirt again with good pop off of the chest. In two weeks I will use the shirt again and with a belt. I am going to send my old shirt off to get the chest panel taken in.