DEC. 18 – ME SQ/DL

Flexibility & Mobility Work
DL @ 2 inch deficit w/doubled mini bands
135×3
225×2
315×2
365×1
405×1
455×1
495×1 PR
GM w/14 inch cambered bar
155×5
245×5
295×5
GHR w/green band – 3×10
Pulldown Abs – 90x1x60
My deadlifts felt fast and strong tonight. I was two staging the deadlifts and I switched from hook grip to an alternating grip and the two staging stopped. 495lbs was a 40lbs PR. I missed this same weight the last time I did these, which was over two years ago. Our new deadlift band platform is elevated two inches, so there was a little more complexity to the lift. I missed 495lbs in October of 2004 training for the APF Texas Cup where I pulled my first successful 705lbs deadlift. I haven’t successfully tested my deadlift since February and during my past training cycles I felt strong and my pulls were fast. I feel like deadlifting with bands will be the key in brining up my deadlift. They force me to have good form and to pull fast. They also force me to thrust my hips to lockout the weight. I was unsure on how to train my deadlift and Sean came up with a program. I will deadlift every other week as my ME exercise and will do rack pulls as my secondary movement on the opposite weeks.
I went light on good mornings due to my back bothering me while I was doing them. My back has still been bothering me a little. Last week I had my chiropractor adjust me. My glute minimus was shutdown as well as the psoas muscles. This was causing problems with my hips working properly. These problems were caused by me tweaking my back at the Cup in November. My back feels fine when I deadlift and squat.

DEC. 17 – DE BP

Rotator Cuff Work
DE BP (paused reps) – 225x5x3
5 Board Press
405x1x4
405x1x5
405x1x8
Super Set
Grappler Shoulder Presses – 50x3x10
V-Bar Pulldowns – 138x3x10
Fat Pro Bar Pulldowns – 138x3x10
Hammer Curls – 60x3x10
After three years of board presses, I had a breakthrough today. I thought I had been doing them correctly, but realized today that was not the case. I got really tight and locked my groove in. I have been too loose on board presses in the past. I plan to give this a try on full range bench. I was getting tight in the past, but not locking my arms. I also seemed to use my lats a lot more than in the past.

DEC. 13 – ME BP

Rotator Cuff Work
Incline BP (close grip)
45×5
95×5
135×5
185×5
225×3
255×3
275×3
295×2
315×1
285×5
CSR – 3 plates x3x10
Pressdowns – 50x3x10
DB Cleans – 30x3x10

DEC. 10 – DE BP

Rotator Cuff Work
DE BP (paused reps) – 205x8x3
Incline DB Press
50x1x10
75x2x10
Decline Flyes – 40x3x10
Giant Set
DB Front Raise – 30x3x8
DB Laterals – 30x3x8
Hammer Curls – 30x3x8
Pulldown Abs – 110x3x10
Pulldowns – 110x3x10

DEC. 09 – Extra Workout

Hip Abduction Machine – 90x5x10
Leg Ext.
90x1x15
130x1x15
160x1x15
Donkey Calf Raises – 400x3x20
Hammer Strength Low Row – 180x3x15
Cable Rear Delts – 30x3x10
Preacher Curl Machine
90x1x15
110x1x15
120x1x15
Hise Shrugs
300x1x10
400x1x10
500x1x10
Flexibility & Mobility Work
Stair Master – 30 min.