Saturday 8/25/07

Squat - Warm up, 135x10, 135x6, 225x5, 315x3, 335x2, 355x1

Deadlift - 135x5, 225x3, 295x1... 340x5, drop 35lbs to 305x5 rest 20count, 45 sec rest 305x5 again. i was going to pull another set, but decided not to

lat pull - 170x6, 180x6, 190x6, 200x6

low row - 180x6, 190x6, 200x6

dragon flags 3 sets of 5

Thursday 8/23/07

Bench - warm up, 95x10, 135x8, 135x6, 185x7, 245x3, 255x2, 265x1

DB incline #1- 75x5, 80x5, 85x5

close grip bench - 225x3x3 sets

kettlebell clean and press - 55x5x5 sets

tri pushdowns wide flat bar - 80x8, 90x8x3

kettlebell pass through legs - 55lbx10 passes each hand x3 sets

Powerlifting - Squat/Dead
8/21/07 - Tuesday

Squat - warm up, 135x10, 135x6, 225x5, 315x3, 225x2x4 with a 2 second pause in the hole and a 20 rest between sets

Deadlift - 135x5, 225x3, 285x1, 335x5 stripped to 300x5 (about 30 sec rest), did another strip to 225x10. don't know why i did that... body boy (rob the transitioning PLer to bodybuilder) said i should do it. i don't like high rep deads, and i probably won't do that again.

Lat pulldown - 160x6, 170x6, 180x6, 190x6.

That's pretty much everything that was done. I need to get more abwork in again. I do my dragon flags on mon/thur, but should throw in the wheel every morning to try and work my way to the jack knife wheel (BRUTAL!!!)

8/20/07 - Monday - Powerlifting Speed Bench

bench - warm up bar, 95x10, 135x8:4, 185x7, 155x3x7sets 20 count between sets.

DB incline #1 position, palms facing each other - 70x5, 75x5, 80x5

Kettlebell C&P - 55lbx5x5

Preacher curls on Nautlius NitroPlus - 95x8x3

Tri Pushdown V-bar - 80x8x4

Dragon Flags for abs - 3 sets of 5

8/16/07 thursday

i was in a rush today because i had to meet family for dinner at a local restaurant, so i benched, did db incline and close grip bench.

Bench - warm up, 95x10, 135x10, 135x6, 185x7, 215x3, 225x2, 235x1

DB incline - 70x6, 75x6, 80x6

close grip - 155x8x3sets and i left the gym... not much today like i said because of time. i'm also still getting back into the swing of things


8/17/07 Friday

Squat - warm up 135x10, 135x6, 225x8, 285x6, 335x4. no belts, briefs or kneee wraps

Deadlift - 135x5, 225x3, 275x2, 330x5 stripped 35lbs to 295 and did another 5 reps (about 30 secs between the sets)

Pull ups 3 sets of 6

that was my short workout for friday.

Powerlifting - Tuesday 8/14/07

Squat - warm up bar, 135x10, 135x6, 135x5, 225x8, 275x6, 325x4

Deadlift - 135x5, 225x3, 275x3, 325x5 rested long enough to strip the bar to 290... 290x5, rest 30sec 290x5

Pullups - 3 sets of 6, just body weight.. nice controlled reps.

That was pretty much it. i'm keeping it semi short to get back into the swing of things. i'm not really training with my usual powerlifting partner since he's training for bodybuilding now...

AWPC Worlds - 8/5/07


600.75lb Squat


407lb Bench


540lb Deadlift

Finally back at the gym this week, after a much needed week off from the previous 3 months training for the AWPC World's. Felt good to be back training. My training partner's girlfriend wants him to do a bodybuilding show this November, so i'm not training with him. apparently, he may not compete again because she doesn't want him to. excuse me???? she says that if he gets on the stage and does the show then he can compete to go to World's again next year. that's just retarded! you've been competing for 25yrs and you're going to let your girlfriend dictate if you can compete next year?? please man, grow some balls. powerlifting has been your life. don't let a woman tell you that you can't compete. it's your girlfriend, not your wife. she's into fitness/body shows, you're a powerlifter, always have been. whatever, i'm done with that because it makes me sick!


Back in the gym.... Monday 8/13/07

Bench - warm up bar, 95x10, 135x10, 135x6, 185x5, 205x3, 215x2, 225x1

DB Incline #2 setting on bench - 65x6, 70x6, 75x6

KB clean and press - 55lbx5 x5 sets

side lateral raises - 25x10x3

DB shrugs - 70x10, 80x10, 90x10

wide tri pushdowns with flat bar - 70x10x2, 80x10x3

AWPC WORLD's
8/4/07 - 8/5/07

This weekend was successful for me and Rob. Rob competed on Saturday in the 198lb Submaster division, setting a squat world record at 727.52lbs (330kg). He benched 463, and deadlifted 628. He also set the total world record for his class at 1818lbs.

I competed on Sunday. I ended up squatting 600.75, benching 407.85, and deadlifting 540. Those were all of my 2nd attempts. I missed 644 on the squat... felt the same as 600, I just got stuck in the hole. I missed 440 on the bench... the weight flew off my chest, but i couldn't lock out my elbows. I missed 573 on the deadlift... i picked up nice, and just as the judge went to say down, i lost my grip with the right hand. so close! I totaled 1548. a little off of my total from Nationals in April, but good enough for 1st place! I'm taking this week off to recoup, and i'll be back in the gym soon to working bench and squatting. in the meantime, i'll also be working grip strength!

I'm a few days out from my competition... 2 from flying into Chicago. It hit me today that I'm competing in the Worlds, so now I'm anxious. I haven't done much this week in terms of the gym. On Monday I did some light shoulder side and front raises, and some wide tri pushdowns to get some blood flowing. I've been doing abs this week, with my wheel and powerbreathing. I'm trying to up my food intake because I'm light. I've been weighing less than 160 the past couple of days, which is actually normal when I know a meet is near. It's the nerves, and I lose a couple of pounds. I have to force myself to eat. I need everything fitting tight for Sunday. I need to eat, and bloat up with some salt. I'm just relaxing until then. Saturday I'm there helping out my training partner who also qualified for the World's. Wrapping someone's knees is a bitch. I'm new to it, and it's one hell of a forearm workout.

Train hard, eat, rest...