MAY 31 – SQ & BP

Corinth Sportsplex Gym – Corinth, MS
GM
135×5
185×5
225×5
275×5
SQ
135×5
185×5
225×5
275×5
315×5
DB BP – 60x3x15
Lying Tricep Ext.
45×10
65×10
85×10
105×10
125×10
145×10
Tricep Pressdowns
60×10
80×10
90×10
105×10
Inc. Rear Delt Raise – 15x3x10
Cybex Seated Row – 180x6x10
Cybex Curl Machine – 100x3x10
Vertical Leg Raise – 3×10
This week is my deload week and I was visiting my parents in Corinth, Mississippi. I combined my squat and bench workouts into one workout.

MAY 26 – DE BP

Hammer Strength Incline BP – 200x3x5
Hammer Strength Decline BP – 180x3x10
Pec Deck – 120x3x15
Pullover Machine – 80x3x10
Hammer Strength High Row
230×10
270×10
360×5
Low Pulley Rows
210×10
250×10
300×10
EZ Curl Bar Cable Curls
90×10
120×10
140×10
Seated Cable Curls – 60x3x10
Cybex Tricep Ext.
50×10
70×10
110×10
130×10
Donkey Calf Raise – 400x5x20
Push Press – 135x3x5

MAY 25 – DE SQ/DL

Flexibility & Mobility Work
DE SQ w/green bands (see notes below)
315x5x2 <-- Metal Pro Briefs & Belt GHR - 3x10 45° Hypers w/45lbs plate behind head - 45x3x10 The bands were attached to a safety pin in the 8th hole from the bottom and ran under the bottom of an Elite FTS power rack. The safety pin was about 16 inches from the bottom rail of the power rack. We raised the pin 2 holes from last week to increase the tension.

MAY 23 – ME BP

BP
45×5
95×5
135×5
185×5
225×5
275×3
315×3
MM 3 Board Press
365×3
405×1
365x2x5
DB BP
70×15
80×10
90×10
Lat Pulldowns – 150x5x10
Tate Presses
20×10
25×10
30×10
35×10
Hammer Curls – 50x2x20
DB Curls – 30x3x10
Band Pressdowns w/light band – 1×100
Inc. Rear Delt Raise – 15x3x10

MAY 21 – ME SQ/DL

Flexibility & Mobility Work
SQ
55×5 <-- add Metal Pro Briefs 145x5 235x5 325x3 425x3 505x3 595x1 <-- add Metal Ace Squat suit w/straps down & belt 685x1 735x1 <-- straps up 775x1 <-- knee wraps Rack Pulls below knees (double overhand grip, no belt or straps) 225x5 275x5 315x5 365x5 405x5 455x5 495x3 GHR - 3x10 Pulldown Abs - 80x3x10 I decided to put my gear on tonight. One reason was to try out my Ace Squatter since I recently had it altered and the second reason was to get an idea where my strength was at. The weights felt easy and I was happy with the way my squats went. I have not had gear on since AAPF Nationals. Next week I deload and the following week I start my training cycle for AWPC Worlds (Aug. 3-5).

MAY 21 – Training Notes

My training has really been going really great since AAPF Nationals. I went back to some things that worked well for me in the past. One of the things I reintroduced to my training arsenal was Metal Militia board presses. I have used them with success in the past. I get good carry over to equipped benching and it helps with my leg drive. The other thing I reintroduced was more volume to my training. Back in the ‘80s when I first got into powerlifting we did a lot of volume. It is and has really helped me get stronger and put on muscle. This week is my fifth week of my pre contest training. Next week I will deload and the following week I will start my competition training for AWPC Worlds.
At AAPF Nationals I was able to get over my bombing streak and gain my confidence back. My training has been improving along with my attitude and my desire to compete. I feel like I have reversed the affects of the meets I bombed. I discovered recently my Metal Ace Squat suit was too big and I had it altered. That is going to make a big difference with my squat. My suit was a size too big and that caused me some problems over the past year. That was a big contributor to me bombing two meets and not doing too well in two other meets.

MAY 20 – DE BP

Rotator Cuff Work
BP
45×5
135×5
185×5
225x2x5
275x3x5 <-- ea. rep paused MM 5 Board Press 315x3 365x3 405x3 Single Arm DB Press - 55x3x10 DB Rows - 140x3x10 Clay Lats 140x15 190x2x15 Lying DB Tricep Ext. - 20x5x10 Hammer Curls - 50x20 Band Pull Aparts w/mini band - 3x20 This was a really good workout. The pause presses and Metal Militia (MM) board presses felt strong. I am used to doing the MM board presses once again and now that my form is good, I can really start pushing them. I have done these off and on in the past. They have worked well for me and really well when I did them weekly. I get a good carry over to equipped benching.