2/5/08 - Tuesday

Squat - warm up bar, 135×10, x6, x3, 225×5, x3, 315×2, broke back down and added the green bands to 225×2x8 sets. alternated sets with my training partner.

Speed Dead sumo - 135×1x5 sets, 225×1x5 sets, 315×5

Back Extension machine - 145×8, 160×8x2

Kettlebell Swings - 55lbx10, 70×10x2

Pullups - bodyweightx8×4 sets

DB Curls - 35×6, 40×6x2

Cable Curls - 120×6, 140×6, 160×6

The road to the AAPF Nationals starts. Just under 9 weeks of training until then. We started our training today. Feeling pretty good so far. Before starting yesterday, we wanted to gauge where we were in the squat, bench, and dead. We suited up the 2 weeks prior, and here’s where I currently stand. Squatted 575lbs, benched 410lbs, and deadlifted 525lbs. I can only go up. My goal is to squat 630lbs+, bench 440lbs+, and dead 575lbs+.

2/4/08 - Monday

Bench - warm up with bar, 95×10, 135×10, 135×6, 225×5… broke it down to 135 with the green bands, and did 8 sets x 3 reps w/about 20-30 sec rest.

DB Incline #1- 70×6x3sets

Shoulder Press - 135×4x4sets

Rear Delt on cable cross - 160×10, 170×10, 180×10x2 sets

Tri Pushdowns wide - 60×15x8 sets, I supersetted with 40×6 on Nautilus XPLoad Tri Ext.

Dragon Flags (for the core strength)- 2 sets of 5 reps

So far so good. Speed Squatting and Deads on Tuesday