Back on the platform Journal

[MNStrength915]

Long story short, I ran a marathon in June as kind of a bucket list thing, now I need to get back on the platform. First meet back is the USAPL MN State Open on February 21st. Been back training for about 6 weeks current weight is 229, plan is competing at 205(Maybe).

Last nights training

Squats (texas squat bar)
150x8
240x3
290x3
330x3
350x3
380x3
400x3
420x3

Deadlift f/1.5 inch deficet (Texas Deadlift Bar)
245x5
295x5
335x5
385x2
400x2
425x2
455x1

Single Leg Reverse Hyper
3 sets 8 reps each Leg

Squat (rackable cambered bar)
135x12
225x8
275x8

GHR
3 sets 8 Reps


Notes:
Felt pretty good

[MNStrength915]

11.3.14
First night of Cube Predator

Bench
bunch of warm ups
5 sets x 3 reps @ 215
2 sets x AMRAP @185 got 19 then 10

Close Grip Bench
2 sets x AMRAP @195 10 then 8

then a bunch of Accessory stuff

Notes
-First time really following a bench program
-I really liked the AMRAP stuff

[MNStrength915]

11.5.14

Squat
bar x bunch
135 x bunch
225 x few
275x3
315x3
365x3
405x3
275x 2 with 3 second pause in the hole (2 sets)
295x2 with 3 second pause in the hole (2 sets)
315x3 with 3 second pause in the hole (2 sets)

work call came to me and ended up on the phone for 45 minutes annoying

[grandmoloch]

Nice skwats and deads. Where do you lift?

[MNStrength915]

Nice skwats and deads. Where do you lift?

Either LA Fitness or a friends basement that is set up better than most gyms. How about you?

[grandmoloch]

Out of a Gold's. Wish I had a basement to set up in. You should put up some vids from training in the home gym (no homo)

[MNStrength915]

Out of a Gold's. Wish I had a basement to set up in. You should put up some vids from training in the home gym (no homo)

Will do tonight!

[MNStrength915]

5.6.14
BEnch
bar x ton
135 x8
185 x8
205x5
225x5
245x3 (5 sets)
215x15
215x13

DB Bench
65x12
70x10
75x8
90x6
100x5

Incline Bench Press
Fat bar + 4 chains x3
135+4 chains x3 (4 sets)

A1) Pullups x5
A2) OH press x5

then a bunch of BB shoulder and arm stuff

[MNStrength915]

No clue as to how to imbed pics of the gym

[MNStrength915]

11/7/14

Recovery day
Chest, shoulders, tris, back, bis, legs and abs
Bunch of sets higher reps no barbells were used

[MNStrength915]

Felt like trash going in to the gym and that feeling stayed the whole time

Squat
150x5
240x5
290x2
330x2
380x2
400x2
420x2
440x1




335x12

Deadlift
245x5
335x5
385x3
425x2
455x1
485x1
335x8

[MNStrength915]

11.10.14
Bench
warm ups then
230x3 (5sets) light and fast

195x as many reps as possible 16, 11

Close Grip Bench
195x Amrap 8, 6

DB Incline
45x12
70x10
80x8
90x6
95x5

Push Downs, random shoulder stuff and weighted abs
some sets lots of reps

Notes
-Winter came in like a wrecking ball, it never hit so hard before

[MNStrength915]

11.12.14
Squat
135x5
225x5
315x5
335x3
355x3
365x3
375x3
385x3
405x6
275x13

Hammer Row
Bunch of sets worked up to 3plates a side for 10
Leg press
Worked up to 20 plates x8

Abs traps x infinity

Notes
- strength is coming back

[MNStrength915]

11.13.14
Bench
Warm ups the
265x2 (4sets)

195xamrap feet up
16, 14

DB bench
70x12
80x10
90x8
100x6
110x5

Bunch of inclines and push ups

[MNStrength915]

11.16.14
Deadlift
Haven't trained sumo in probaly 6 years so I worked it in..... Did 1 set of conventional 1 set sumo for each weight
135x3
225x3
315x3
365x3
385x3
405x3
425x3
445x1
455x1

Block pulls mid shin
405x3(4sets)

RDL + Shrug with Fat Bar
135x8 (4sets) these fried my grip and upper back

[MNStrength915]

11.17.14
Bench
Warm ups then
245x3 (5sets)
165x amrap 20, 15

Close grip bench
195x amrap 8, 8

Hammer strength incline
Sets of 8-12

Bunch of light upper back stuff

Notes
- felt blah

[MNStrength915]

11.19.14
Squats
235x5
225x5
275x5
315x2
335x2
365x2
385x2
495x2
425x2
445x2
455x1
475x1
495x1
315x3 (3sets of pause squats)

Leg press, RDL and abs

[MNStrength915]

11.20.14
Bench
5x3@245
2x amrap @225 14, 10

Then some inclined, close grip and grip work

[MNStrength915]

11.21.14
Bro day level expert

[MNStrength915]

11.23.14
Deadlift
Warm ups then
Sumo stance all working sets done with 50lbs of chain
245x3
295x3
335x3 2 sets
385x3 3 sets
425x1 2 sets

Deficit deads done conventional
255x8 3 sets
Then some squats and upper back work

[MNStrength915]

11.24.14

Bench
4x3@265
2x AMRAP @185 19, 13

Close grip
2xAMRAP @205 10, 8


Bunch of shoulder and some upper back stuff