FEB. 28 – ME BP

Floor Press
45×5
95×5
135×5
185×5
225×3
275×3
315×1
335×1
355×0
Supinated Close Grip Lat Pulldowns – 120x3x10
I had a bad workout. I typically hit around 385 on floor presses. Last week I did 365 and it was my first time benching since my last meet on January 28. I am not back 100% and that must be part of the problem. I will be back 100% soon. I have 5 weeks left to train for AAPF Nationals.

FEB. 26 – ME SQ/DL

Flexibility & Mobility Work
SQ
55×5
145×5
235×3
325×3
415x2x3
GHR – 3×10
45° Hypers – 3×10
Lying Leg Raise w/dumbell between feet – 20x3x10
I am still easing back into training. I was very surprised that I was able to break parallel with my normal geared squat stance, which is a wide stance. I brought my stance in for the raw meet and didn’t expected my flexibility would be as good with a wide stance.
My bodyweight was 254.5lbs in the AM on an empty stomach. I started back dieting today. My plan is to loose down to 242 and keep my weight there. As I have mentioned before, I don’t plan on dropping weight for meets anymore.

FEB. 25 – DE BP

DE BP w/80lbs chains – 185x6x3
5 Board Press
315×10
365×8
405×2
Super Set
Lat Pulldowns – 120x3x10
Clay Lats – 120x3x10
Single Arm DB Press – 55x3x10
DB Upright Row – 55x2x10
Sled Dragging – 45lbs x4 trips alt. forward & backward

FEB. 23 – DE SQ/DL

Flexibility & Mobility Work
DE SQ (16 inch box)
55x2x5
105×3
145×3
195×3
245×3
45° Hypers – 3×10
GHR – 3×10
Pulldown Abs
70x2x20
70x2x20 (foot in front)
I took it easy tonight and did some light box squats. My back felt OK and my hips felt a little tight. Since I am training for a geared meet this time, I took my stance back out to my usual wide stance. My hip flexibility with the wide stance is much improved. This is the first time I squatted with a wide stance since my last geared meet last November. Since I am able to train again, I will continue to work to improve my flexibility. I verified that a 16 inch box is right at parallel.

FEB. 21 – ME BP

45° Hypers – 3×10
Floor Press
45×5
135×5
185×5
225×3
275×3
315×3
365×1
275×8
Lat Pulldowns – 170x3x10
Shoulder Horn – 20x2x20
Hammer Curls – 40x1x20
DB Overhead Tricep Ext. – 40x3x15
Vert. Leg Raise – 3×10
Sled Dragging – 4 trips alt. forward & backward

FEB. 20 – Training Notes

I had an appointment with Dr. Brown my holistic doc/chiropractor today. After testing and adjusting, he said my disc is healed and I can start back training. This gives me 6.5 weeks to train for AAPF Nationals. I will start back training tomorrow.
My current body weight is 253lbs. I am down from 260lbs. I started a diet following NASA Nationals. Upon injuring my back I stopped the diet. I did not want to loose too much muscle. The past two weeks I have not been able to even do cardio and was even restricted from going on walks. It won’t take long for me to get down to 242. Since I don’t plan on dropping weight for meets, I will keep my weight in the 242 range. Now since I can train and do cardio, my results should be better at altering my body composition.

FEB. 13 – Training Notes

I had my follow up appointment with my chiropractor today. He did some adjustments and made some good progress. He learned a new technique at a seminar over the weekend and it seemed to work well. I have to hold off on training for another week.