MAY 18 – DE SQ/DL

Flexibility & Mobility Work
DE SQ w/green bands & no box (see notes below)
315x5x2
RDL – 225x3x5
DB Bulgarian SQ – 50x3x10
45° Hypers w/25lbs plate – 25x3x10
Pulldown Abs – 90x3x15
The bands were attached to a safety pin in the 6th hole from the bottom and ran under the bottom of an Elite FTS power rack. The safety pin was about 14 inches from the bottom rail of the power rack. The band tension was 75lbs per side at the top. Due to the way the bands were setup, there was more tension at the bottom of the squat. My DE squats have been completely raw (not even a belt) this training cycle. I get a lot more out of DE squats raw and some good core work as well. The day after I can really feel that I got some good posterior chain work.

MAY 16 – ME BP

Rotator Cuff Work
BP
45×5
95×5
135×5
225×3
275×3
315×3
365×1
375×1
385×0
365×1 <-- 2 boards 365x3 <-- 3 boards V-Bar Lat Pulldowns - 140x3x10 Tate Presses - 20x5x10 Hammer Curls - 70x3x10 Rear Delt Raise - 20x3x10 Power Shrug Bar Shrugs - 4 plates x3x10 Sled Dragging - 45lbs x4 trips alt. forward & backward

MAY 14 – ME SQ/DL

Flexibility & Mobility Work
High Box (16″) SQ w/SSB (wide stance)
65×5
155×5
245×3
295×3
335×3
425×1
475×1 <-- add belt 515x1 545x1 PR DL w/doubled mini bands on 2 inch platform 135x5 225x3 315x1 405x1 Rev. Hyper - 360x3x10 GHR - 3x10 Pulldown Abs - 90x3x15

MAY 13 – DE BP

DE BP w/doubled mini bands
185x3x3
205x3x3
MM 3 Board Press
315×3
315x2x3
Inc. DB BP w/feet up – 70x3x15
Lying Tricep Ext.
45×5
65×5
85×5
105×5
125×5
145×5
Band Overhead Tricep Ext. w/green band – 3×20
Hammer Curls – 70x3x10
Lat Pulldowns – 190x3x10
Inc. DB Curls – 30x3x10
Band Pull Aparts w/mini band – 4×10
Band Upright Rows w/light band – 3×15
This was another good workout. My elbows felt OK on the lying tricep extensions. In the past tricep extensions on any kind hurt my elbows. This was due to the two elbow injuries I had in 2005. By starting light and warming up my elbows good, they don’t hurt. I am really pushing up the volume on my tricep work. Actually I am doing more volume in general. Metal Militia board presses worked well for me in the past and now they are a regular part of my training. They really force me to drive my legs and help my lockout more than regular board presses. This is my last heavy week of pre-meet traing. Next week I will take a deload and the following week I begin my meet prep for AWPC Worlds.

Training Notes

I had my Metal Ace Squat suit altered today. I accidentally ordered a size too big and didn’t figure it out until recently. It is no wonder I had problems when I dropped weight for meet. I wasn’t really impressed with the suit. This was puzzling since everyone raved about the suit. I should see a big difference. I am also considering buying new Metal Pro Briefs. My old ones need to be replaced.

MAY 10 – DE SQ/DL

Mobility & Flexibility Work
Power Squat Machine
2 plates x5
4 plates x5
6 plates x5
8 plates x5
6 plates x5
4 plates x5
2 plates x5
RDL – 225x3x5
45° Hypers – 3×10
GHR sit-ups – 3×15