AUG. 30 – ME BP

Rotator Cuff Exercises – 3×15 ea.
Band Pressdowns w/light band – 1×60
BP
135×5
185×5
225×5
275×3
315×3
365×1
405×3 <-- add Ultimate Denim, belt & 4 boards 455x3 <-- 3 boards 495x3 <-- 2 boards 495x2 <-- no boards | no touch 525x1 <-- 3 inches from touching I weighed 7lbs (260lbs) more than I did the first and last time I used this shirt. It was even harder to touch this time. I have to get my weight down closer to competition weight and I have to do this several weeks away from the APF Texas Cup. This will give me some time in the shirt at a lower weight. It should be easier to touch in the shirt at a lighter weight.

AUG. 28 – ME SQ/DL

DL
135×5
245×3
335×1
445×1
535×1 <-- add belt here 585x1 585x1 Hack SQ w/EFS Power SQ Machine 4 plates x1x10 6 plates x2x10 Power SQ Machine (close stance) - 6 plates 3x10 45° Hypers w/doubled light band - 3x15 GHR w/light band - 3x10 sit-ups (holding DB at arms length) - 55x3x12

AUG. 27 – DE BP

Rotator Cuff Exercise
Inc. BP
45×5
135×5
225×5
275x3x5
3 Board Press (Close Grip) – 275x3x5
Super Set
Pullups – 3×8
Seated Calf Raises – 135x3x20
Super Set
DB Side Laterals – 25x3x10
Hammer Curls – 25x3x10
Vertical Leg Raises – 3×15
The past few months I have been thinking about repetition work. It worked well back in the ‘80s when I originally started powerlifting. I felt like over the past three years that I have lost some strength on my raw bench from not doing enough repetition and full range work. After reading a couple of Jim Wendler’s articles on EliteFTS.com about repetition work and alternating it with dynamic effort bench workouts. I need the speed work and I also need the rep work so Jim’s recommendation of alternating three week waves of rep and dynamic effort made since. Today was our second week of our three week rep wave. I have also thought about in future workouts alternating between rep and dynamic work every other week.

AUG 23 – ME BP

Floor Press
45×5
95×5
135×5
185×3
225×3
275×3
315×3
365×0
365×0
315×1
Super Set
Tate Press – 25x3x15
DB Curls – 25x3x15
Band Pressdowns w/light band – 1×100
DB Rows
100×10
140x2x10
KB Rear Delts – 23x3x10
Seated Calf Raises – 135x3x20
I didn’t do so well on floor presses tonight. I haven’t done these in a while, but I realize I need to improve on these. My lockout strength is improving and I need to work harder at brining up my low end on the bench. I think it will bring my bench up. My low end used to be my strong point on the bench. This isn’t affecting my shirted bench, but I want to be strong in and out of my gear.

AUG. 21 – ME SQ/DL

SQ
55×5
145×5
255×3 <-- add Metal Pro Briefs 345x3 455x2 545x1 <-- add Metal Ace Squatter & belt 655x1 <-- straps up 735x1 <-- add knee wraps (full gear) 835x1 <-- rev. band box squat w/blue & green bands | no knee wraps Super Set
Rev. Hypers – 225×10, 270x2x10
GHR – 3×10
Pulldown Abs – 108x3x20

AUG. 20 – DE BP

Incline BP
45×8
95×8
135×8
185×8
225×8
275×5
235×8
225×8
Standing DB Presses – 55x3x8
Super Set
Clay Lats – 108x3x10
Pulldowns – 108x3x10
Pullups – 3×5
Seated Calf Raise – 135x3x20
Plate Pinch Grips – 25’s x5 static holds per hand
Gripper Machine – 90x3x10 per hand
Hammer Curls – 45x3x10