Meet Weekend and Chest Day

Long day yesterday at the meet and I wasn’t even lifting. I was just hanging around helping out and trying to learn everything I could. Watch Jamie’s blog hopefully he will post something up there about it all.
Today after we got back I went in to do a chest workout, not alot of energy but I wanted to do it anyway.
Bench
135×3
185×3
225×3
255×3
275×3
295×1
315×1(shirt on)
335×1
355×0 failed at lockout

3 Board Press
315×3
335×3
345×2 failed third, I lost it just off the boards

JM Press
95×10
115×10
135×10
145×10

That’s about all I had in me today, but I still felt it was a pretty good workout. Gotta keep hitting the boards hard for the next little while to bring up my shirted bench.

Dyno Chest

Good time today, I kind of sped through the workout because I had no one to work out with which makes time between sets very short. I’ve written up a new bench training plan for the next 8 weeks, I might post that up here in the next couple days. Anyway here’s now today looked:
Speed Bench
135×10
185×3
205x3x8sets

Hammer Grip DB Press
92lbsx3
98lbsx3
102lbsx3

Floor Press
225×3
245×3
255×3
275×3

JM Press (finally doing them right I think)
95×10
115×10
135×10
145×7 wow was the 7th hard!

Anyway, it was another good workout I really hope all this DB and floor press work will help my off the chest power. We shall see.

Dynamic Squats

More than anything today I wanted to focus on helping Jamie try and get used to the new Titan shirt before the contest. But I still did my own workout when I could. Nothing much to report it was a pretty standard DE day.
Box Squats
135×5
185×2
225×2
275×2
300x2x8sets

Romanian Deadlifts
70kgx8
100kgx8
120kgx6

Rack Pulls from the knee
225×3
315×3
405×2
455×1

That was all I had in me for the day.

That shirt doesn’t fit you!

That’s the response I got from my roommate as I put on my bench shirt for the first time. I think it fits just fine, if anything it might be loose. Anyway I had a lot of fun in the shirt today and was able to put up 345 before failing at 355. I think with more time and more practice I will get more comfortable and will be able to hit some bigger numbers. I think I’ll go without the shirt next MM bench day(two weeks from now as I will be away at a competition next weekend) and just work on boards and rack lockouts to get my highend power up. My new plan is to work off the chest power on DE day and top end power on MM day. We’ll see how that goes for the next 8 weeks or so when I’m supposed to put 365 up raw….I may regret making that goal so soon!

Bench
135×6
185×3
225×3
275×3
(took a break and put Jamie’s shirt on and let him do 3 sets with it)
275×3
(took another break to let Jamie do more shirt work and then put mine on)
Shirt on
295×2(couldn’t touch my chest)
315×1(about an inch from my chest)
335×1(touched)
345×1(touched)
355×0(failed at lock out)

Working with the shirt I am really focused on the pause on the chest, making sure I pause for a full second.

3,2 Board Press
275×3(3 then 2 boards)
285×3(3 then 2 boards)
That was it for boards, everyone was ahead of me cause I started my shirt work so late.

Hammer Grip Lat Pulldowns
135×10
147.5×10
160×10

A short workout but really tough, I have the battle scars to prove it too. This shirt really bites your arm hard!

New Squat Goal

Since I’ve now reached, and surpased more than I ever expected, my old squat goal I guess it’s time to set a new one. I think 500 by the end of March sounds good but I don’t know what to expect so I figure that gives me a couple months to do it and if I do it sooner than I’ll be happy.

Squat
Current: 455lbs
Goal: 500lbs
Date: March 31, 2005
Summary: 45lbs in 9 weeks

Squats are Good

I’m not really sure how to describe today, probably the best day I’ve had in a long time. Felt strong all day and just destroyed my one week old squat PR. Started off with triples to 315, at 315 I wrapped my knees and continued with triples. Tripled up to 405 and then singled 425 and 455. Unbelievable, to think two weeks ago I was stuck at 385. Everyone said I could do more and that 455 went up pretty easy but I was pretty close to my max I think.
Moved onto some good mornings off pins working up to 275 for a triple and finished the day with ab pulldowns.
Back Squat
135×5
185×3
225×3
275×3
315×3
365×3
385×3(new triple PR)
405×3(new triple PR)
425×1(new PR)
455×1(new PR)
That’s 70lbs on my squats in two weeks and I’m sure 90% of it is the work I’ve done on form lately that has really helped.

Good Mornings off Pins
135×6
185×5
225×3
275×3

Ab Pulldowns in lat pulldown machine
60lbsx10
72.5lbsx10
72.5lbsx10

Finally having a real powerlifting belt adds an enormous amount of confidence and I really think it helped me today. I also need to congratulate Dustin and Jamie, my two training partners. Dustin PR’d twice on squats, first 355 then 365, THEN he went on to PR on deadlifts doing 170kg’s. Jamie was working with his new squat suit so he didn’t end up going for a new PR(he stopped at 405 his current PR) but ended up pulling 200kg’s which was his longterm deadlift goal. It was a big day all around, I think PRing is contagious 😉
Tomorrow is MM Bench where I will get to put my new bench shirt to the test for the first time.

Playing Around on DE chest

I started out normally working at about 65%(230) of my max goal(365) for speed bench today. Wasn’t that much speed but near the end the speed picked up a bit. After I decided I couldn’t wait till Sunday so I tossed on my bench shirt for some lighter singles. 275 was the first attempt, I couldn’t even get close to touching my chest. It stopped about 3inches off and I tried to pull myself up to it but no go, so I ended up doing a double with it. Tossed on 295 next and I think I touched, I’m not sure everything went so fast and yet so slow. Either way I tossed it up like it was nothing. I think 365 is a real possibility in this shirt but I’ll wait till Sunday when we’ll do some real work with it to see where I sit.
Hammer Grip DB presses came next where I worked up to the 98lbers, felt good and probably could have done the 102’s but they were being used. Followed that up with floor press where I worked up to 275 for a double, and a slightly helped third rep.
For triceps we did dips where everything went bad on the forth set last rep. I seem to have pulled something in my left shoulder, this isn’t the first time dips have caused a shoulder injury for me but hopefully the last.
Speed Bench
[setsxrepsxweight]
1x3x135
1x3x185
7x3x230

Bench Shirt Work
2×275 couldn’t touch my chest
1×295 think it touched….everything was going dark 😉

Hammer Grip DB Press
3x87lb’ers
3x92lb’ers
3x97lb’ers

Floor Press
3×185
3×225
2×275(3rd rep went up with a little help)

Dips
[setsxrepsxweight]
4x5xBW (Injury :()

Hopefully this tricep/shoulder will heal up by the weekend.

Light Leg Day

Decided to go both heavy and light today. Went heavy on box squats going up to 275 for most of the sets. After we moved onto Romanian Deadlifts for 4 sets of 8 and then finished up with ab work, which was especially hard using a different incline bench.
Box Squats:
[setsxreps@weight]
1×2@135
2×2@185
2×2@225
7×2@275

Romanian Deadlifts:
8×135
8×185
8×225
8×225

Decline paused weighted ab work(i have no idea what to call these:
[repsxweight]
5xBW
4x25lbs
2x25lbs

Damn ab work was killer today, Dustin’s an asshole who tried to make me do more too. But I’ll get back at him tomorrow on DE bench day. He’ll cry.

The Equipment has Landed

After over a month of waiting, and an especially eager week last week, our Titan order has showed up. Just in case anyone was wondering a roommate who doesn’t even know what a bench shirt is is NOT a helpful assistant in putting one on. I was able to get into the shirt completely by myself I just needed someone to pull it up the arms and down the chest, my reluctant roommate was no help.
The lever belt has to be the best invention ever, it’s super easy to get on and off quick and adjusting it took all of a minute to make it nice and cosy.
Needless to say I’m extremely excited for the weekend to come to try the shirt out, the belt will get used tomorrow and the wrist wraps will see action wednesday.

MM Bench Day

Taking some good advice I decided to back off of singles today and just stick to triples on the bench. It also helped that my bench shirt didn’t show up because if it had I know I would have had to toss it on and go as heavy as possible. I guess that will happen next week. Started off with close grip triples to failure and changed to standard grip there at the same weight, unfortunately I still couldn’t lift it. So I backed off a weight and went for as many as possible. Next we moved to 3, 2 Board press and worked up to a max triple again. Then onto another new exercise, 2″ off chest rack presses to help with bottom power. These were harder than I expected and really showed that it was my weak point. Lat work was next and I started with a couple sets of hammer grip pulldowns to chest and then decided to try T-Bar rows, man did I ever feel those. Finished the day off with some rotator cuff work.
Close Grip Bench(pinky on rings)
135×6
185×3
225×3
255×3
265×3
275×3
285×3
295×2(failed third)

Bench Press(middle finger on rings)
295×2(failed third)
285×2(failed third)

3,2 Board Press(pinky on rings)
275×3@3boards
275×3@2boards
295×3@3boards
295×3@2boards
315×3@3boards
315×2@2boards
335×2@3boards
335×1@2boards
Alot weaker here, I can tell all the triples took their toll on me.

2″ off chest Rack Presses
225×3
275×3
295×2(failed third)

Hammer Grip Lat Pulldowns to chest
110×10
135×10

T-Bar Rows
90×10
135×6
115×8
135×8
185×5

All in all a very good day. I really like the 2″ off chest rack presses they will definately stay in the rotation, along with hammer grip db press and floor press I’m hoping to really boost my off the chest power.
We should be getting our titan order finally tomorrow so we will have wrist wraps and bench shirts and real belts soon. Jamie is also getting a squat suit and I really can’t wait to see what that does for him.