12/20/12
Max Effort Lower
Weight - 211.2
4.5" Elevated Deadlift - 135x10, 225x5, 315x5, 405x3, 495x1, 575x1, 635x1
Back Squat - 135x8, 225x8, 225x8, 275x8
1.5" Deficit Deadlift - 135x8, 225x8, 315x8, 425x8
Rope Pull Thru - 135x3x15
TRX Ham Curl - 3x10
12/22/12
Dynamic Effort Upper
Green Band Bench Press - 8x3x250
1/2 Military Press - 135x8, 185x8, 225x8, 275x8
Rope Tricep Pushdown + Weighted Closegrip Pushups (+45) - 3x15 each
Lat Pulldowns - 3x12
DB Row - 125x3x8
12/23/12
Dynamic Effort Lower
Green Band Back Squat - 300x5x3
Green Band Deadlift - 350x4x3
Barbell Lunge - 135x16, 185x16, 225x16, 315x16, 365x10
Shoulder Supported Barbell Hip Extension - 225x8, 405x8, 585x15
Leg Press - 8 plates x15, 16 plates x15, 24 plates x15
Sunday, December 23, 2012
Tuesday, December 18, 2012
Training 12/18/12
Training 12/18/12
Max Effort Upper
Weight - 214.2
3 Board (6 3/4") Bench Press - 135x10, 225x10, 315x5, 405x3, 495x1, 525x1, 545x1
DB Incline Press - 100x8, 125x8, 125x8, 125x10
JM Press - 135x10, 155x10
Lat Pull Downs - 3x10
Single Arm Cable Row - 3x12
Max Effort Upper
Weight - 214.2
3 Board (6 3/4") Bench Press - 135x10, 225x10, 315x5, 405x3, 495x1, 525x1, 545x1
DB Incline Press - 100x8, 125x8, 125x8, 125x10
JM Press - 135x10, 155x10
Lat Pull Downs - 3x10
Single Arm Cable Row - 3x12
Monday, December 17, 2012
Training 12/11, 12/13, 12/15
Training 12/11/12
Max Effort Press
Weight 213.4
1/2 Bench Press from pins - 135x10, 225x5, 315x3, 405x3, 505x1
Incline Press - 135x8, 225x5, 275x5, 340x5
Floor Press - 135x8, 225x8, 315x8, 375x8
Rope Tricep Pushdowns - 3x20
Diamond Pushups - BWx15, BW+25x15, BW+45x15
Pull Ups - 4x10
Training 12/13/12
Max Effort Lower
Weight 212.6
Above the knee Rack Pull - 225x8, 315x8, 405x5, 495x5, 585x3. 675x2
Good Morning - 135x8, 225x8, 315x8, 405x8
Shoulder Supported Hip Extension - 225x8, 405x8, 585x20
Training 12/15/12
Dynamic Upper
Band Bench Press - 8x3x250
1/2 Military Press - 135x8, 225x8, 275x8, 305x6
3 Board Band Close Grip Press - 135x8, 225x8, 305x8
Pull Ups - 4x10
Tricep Pushups - BWx10, +45x2x10, +65x10
DB Single Arm Row - 125x8, 135x8, 150x8
Max Effort Press
Weight 213.4
1/2 Bench Press from pins - 135x10, 225x5, 315x3, 405x3, 505x1
Incline Press - 135x8, 225x5, 275x5, 340x5
Floor Press - 135x8, 225x8, 315x8, 375x8
Rope Tricep Pushdowns - 3x20
Diamond Pushups - BWx15, BW+25x15, BW+45x15
Pull Ups - 4x10
Training 12/13/12
Max Effort Lower
Weight 212.6
Above the knee Rack Pull - 225x8, 315x8, 405x5, 495x5, 585x3. 675x2
Good Morning - 135x8, 225x8, 315x8, 405x8
Shoulder Supported Hip Extension - 225x8, 405x8, 585x20
Training 12/15/12
Dynamic Upper
Band Bench Press - 8x3x250
1/2 Military Press - 135x8, 225x8, 275x8, 305x6
3 Board Band Close Grip Press - 135x8, 225x8, 305x8
Pull Ups - 4x10
Tricep Pushups - BWx10, +45x2x10, +65x10
DB Single Arm Row - 125x8, 135x8, 150x8
Monday, December 10, 2012
Training 12/8/12 and 12/9/12
Training 12/8/12
Dynamic Upper
Weight 215.4
Green Band Bench - 8x3x225
1/2 Barbell Military Press - 135x8, 185x8, 225x8, 275x8, 315x5
Close Grip Bench - 135x8, 225x8, 315x8, 405x5, 315x17
DB Tricep Extension - 70x8, 80x8, 85x8
BW+ 25lbs Pull Ups - 4x10
DB Single Arm Row - 125x3x8
Training 12/9/12
Dynamic Lower
Weight 213
Green Band Squat - 8x3x300
Green Band Deadlift - 4x3x350
Shoulder Supported Barbell Hip Extension - 225x10, 405x10, 575x10, 765x5
DB Reverse Lunge - 3x16x125
Both lifts went pretty well, with the exception of some pretty intense pain in my right knee. It seems like these mystery injuries pop up relatively frequently.. I have know idea how the pain started, in fact I remember it first bothering me last week on an off day. It began as an ache that peaked on Friday, and I thought it was getting better. Anyway late Sunday night I could barely sleep because of the pain. Going to see a friend who is a physical therapist to get a professional opinion. I probably needed longer than a week rest, but it's ok... I'm going to Kentucky this weekend to visit family and will just use that time as extra rest instead of worrying about squeezing workouts in somewhere.
Dynamic Upper
Weight 215.4
Green Band Bench - 8x3x225
1/2 Barbell Military Press - 135x8, 185x8, 225x8, 275x8, 315x5
Close Grip Bench - 135x8, 225x8, 315x8, 405x5, 315x17
DB Tricep Extension - 70x8, 80x8, 85x8
BW+ 25lbs Pull Ups - 4x10
DB Single Arm Row - 125x3x8
Training 12/9/12
Dynamic Lower
Weight 213
Green Band Squat - 8x3x300
Green Band Deadlift - 4x3x350
Shoulder Supported Barbell Hip Extension - 225x10, 405x10, 575x10, 765x5
DB Reverse Lunge - 3x16x125
Both lifts went pretty well, with the exception of some pretty intense pain in my right knee. It seems like these mystery injuries pop up relatively frequently.. I have know idea how the pain started, in fact I remember it first bothering me last week on an off day. It began as an ache that peaked on Friday, and I thought it was getting better. Anyway late Sunday night I could barely sleep because of the pain. Going to see a friend who is a physical therapist to get a professional opinion. I probably needed longer than a week rest, but it's ok... I'm going to Kentucky this weekend to visit family and will just use that time as extra rest instead of worrying about squeezing workouts in somewhere.
Thursday, December 6, 2012
Training 12/6/12
Training 12/6/12
Max Effort Lower
Weight 213.2
3" Rack Pulls - 225x5, 315x5, 405x5, 495x5, 585x5, 675x1, 725x1
Back Squat - 135x8, 225x8, 315x8, 405x8, 455x5 belted
+1.5" Deficit Deadlift - 135x8, 225x8, 315x8, 405x8
Narrow Stance Good Morning - 135x15, 155x15, 175x15
Glute Ham Raise - BWx3x10
Good lift today, even though rack pulls sucked at the end. The bars at my gym are generally terrible and no good for deadlifting as they have absolutely no knurling (the spiky bumps that help you grip) and they are really thick. In the end it will help my grip but it is really frustrating at times. 405x8 beltless matches a personal best on back squats, and they felt really good.
Max Effort Lower
Weight 213.2
3" Rack Pulls - 225x5, 315x5, 405x5, 495x5, 585x5, 675x1, 725x1
Back Squat - 135x8, 225x8, 315x8, 405x8, 455x5 belted
+1.5" Deficit Deadlift - 135x8, 225x8, 315x8, 405x8
Narrow Stance Good Morning - 135x15, 155x15, 175x15
Glute Ham Raise - BWx3x10
Good lift today, even though rack pulls sucked at the end. The bars at my gym are generally terrible and no good for deadlifting as they have absolutely no knurling (the spiky bumps that help you grip) and they are really thick. In the end it will help my grip but it is really frustrating at times. 405x8 beltless matches a personal best on back squats, and they felt really good.
Wednesday, December 5, 2012
Training 12/4/12
Training 12/4/12
Max Effort Press
Weight - 210
3" Rack Lockouts - 135x10, 225x8, 315x5, 405x5, 495x5, 545x5, 585x5
Incline Press - 135x8, 185x8, 225x8, 275x8, 325x8
3" Close Grip Board Press - 135x8, 225x8, 315x8, 405x5 + 365x2
DB Tricep Extensions w/ elbows out (Tate extensions) - 50x8, 70x8, 90x8, 100x8
Bodyweight Pullups - x12, x10, x10, x10
Seated Cable Row
Upright Row
To start training off I'm doing a "supra-max" phase with the competition lifts. What this means is that I'll be using exercises to max out on that allow me to do quite a bit more weight than on the squat, bench or deadlift. These exercises include rack lockouts for bench press (using the rack to isolate the final part of the lift), band assisted squats, and rack pulls for deadlifts. This is primarily for nervous system training, with the goal being to overload the body and get used to feeling heavy weight that eventually makes the competition lifts feel lighter. I'll be slowly ramping up the volume on other lifts each workout to help with hypertrophy (muscle growth) and attempt to put some weight on as well during this phase.
This was a good lift, better than I had expected after a week off. I didn't fail on anything until the last set of close grip presses, where I still had a personal best with 5 reps at 405. Looking forward to starting squats nd pulls again in the next lift on Thursday.
Max Effort Press
Weight - 210
3" Rack Lockouts - 135x10, 225x8, 315x5, 405x5, 495x5, 545x5, 585x5
Incline Press - 135x8, 185x8, 225x8, 275x8, 325x8
3" Close Grip Board Press - 135x8, 225x8, 315x8, 405x5 + 365x2
DB Tricep Extensions w/ elbows out (Tate extensions) - 50x8, 70x8, 90x8, 100x8
Bodyweight Pullups - x12, x10, x10, x10
Seated Cable Row
Upright Row
To start training off I'm doing a "supra-max" phase with the competition lifts. What this means is that I'll be using exercises to max out on that allow me to do quite a bit more weight than on the squat, bench or deadlift. These exercises include rack lockouts for bench press (using the rack to isolate the final part of the lift), band assisted squats, and rack pulls for deadlifts. This is primarily for nervous system training, with the goal being to overload the body and get used to feeling heavy weight that eventually makes the competition lifts feel lighter. I'll be slowly ramping up the volume on other lifts each workout to help with hypertrophy (muscle growth) and attempt to put some weight on as well during this phase.
This was a good lift, better than I had expected after a week off. I didn't fail on anything until the last set of close grip presses, where I still had a personal best with 5 reps at 405. Looking forward to starting squats nd pulls again in the next lift on Thursday.
Sunday, December 2, 2012
Sunday Dinner 12/2/12
Sunday Dinner 12/2/12 - An attempt on Moroccan cuisine!
Kefta Tagine - Meatballs in a spicy tomato stew
Couscous Tfaya - Couscous topped with a caramelized onion and raisin sauce
Spicy Beets
Kefta Tagine
Kefta
1.5 pounds ground beef
1 pound ground lamb
1 cup breadcrumbs
4 garlic cloves, crushed
1/2 cup flat parsley, chopped
2 eggs
1/2 cup pine nuts
1/2 cup raisins
2 tbsp Ras el Hanout (spice mix)
1 tsp salt
Soak raisins in warm water until softened, then drain. Mix together ingredients and form in to golf-ball sized spheres. Dredge lightly in flour and fry in butter in a stock pot or dutch oven. Once crispy all around, remove from heat and keep warm.
Tagine
1 yellow onion, diced
4 cloves garlic, crushed
2 28 oz cans of diced tomatoes
1 cup of water
1/2 cup of flat parsley, chopped
2 tbsp Ras el Hanout
Salt and pepper to taste
(Not called for but I added 1/2 cup of red wine and a cup of chicken stock instead of water)
Fry onions in remaining butter, about 10 minutes. Add garlic and saute additional 5 minutes. Add in spices and salt and fry until paste is formed. Add tomatoes and water (wine/stock) and bring to a boil. Return kefta back to pot. Bring to a boil, then lower heat, cover and simmer for 30 minutes.
Couscous with Tfaya
3 cups couscous (I used broken wheat berries instead, and I liked it better than couscous!)
6 cups water
1/2 tsp salt
Olive oil
In a large pot add the couscous, water, salt and oil, mix well. Bring to boil, reduce heat to medium low, cover and simmer for 20-30 minutes
Tfaya
3 yellow onions, sliced
5 tbsp sugar or honey
1 cup water
1 tsp cinnamon
1 tsp ground ginger
1 tsp ground pepper
1 tsp turmeric
1/2 cup raisins, soaked in water then drained
1/2 tsp salt
4 tbsp butter for frying
Melt butter over medium heat in sauce pot. Add onions and gently fry until translucent. Add spice mix, raisins, water and sugar. Simmer for 20-30 minutes, allowing mixture to reduce. Remove from heat and set aside.
Spicy beets
2 pounds beets, greens removed, halved and sliced thinly
1 red onion, sliced
4 garlic cloves, crushed
chili peppers (I used 5 Thai chilis), sliced
1 tbsp turmeric
1/2 tsp salt
1/2 tsp black pepper
4 tbsp butter
Melt butter in a sauce pot. Add onions and gently fry for 7-10 minutes. Add garlic and chilis and fry additional 5 minutes. Add beets and fry for 5-10 minutes. Add turmeric, salt and pepper, cover and steam over medium heat, stirring occasionally for 15-20 minutes.
End products!
These recipes were awesome, and I would really like to try some other recipes of Moroccan origin. The caramelized onion sauce was unbelievable, and I found some recipes using a variation as a braising sauce for meats. Totally down with that idea.. The beets were really good as well, if I had added one more Thai chili the pot probably would have ignited spontaneously, those little suckers are incredibly hot. The meatballs were also tasty, and I think if I could do them over again I would have altered the seasoning ratios and added fresh mint.
Kefta Tagine - Meatballs in a spicy tomato stew
Couscous Tfaya - Couscous topped with a caramelized onion and raisin sauce
Spicy Beets
Kefta Tagine
Kefta
1.5 pounds ground beef
1 pound ground lamb
1 cup breadcrumbs
4 garlic cloves, crushed
1/2 cup flat parsley, chopped
2 eggs
1/2 cup pine nuts
1/2 cup raisins
2 tbsp Ras el Hanout (spice mix)
1 tsp salt
Soak raisins in warm water until softened, then drain. Mix together ingredients and form in to golf-ball sized spheres. Dredge lightly in flour and fry in butter in a stock pot or dutch oven. Once crispy all around, remove from heat and keep warm.
Tagine
1 yellow onion, diced
4 cloves garlic, crushed
2 28 oz cans of diced tomatoes
1 cup of water
1/2 cup of flat parsley, chopped
2 tbsp Ras el Hanout
Salt and pepper to taste
(Not called for but I added 1/2 cup of red wine and a cup of chicken stock instead of water)
Fry onions in remaining butter, about 10 minutes. Add garlic and saute additional 5 minutes. Add in spices and salt and fry until paste is formed. Add tomatoes and water (wine/stock) and bring to a boil. Return kefta back to pot. Bring to a boil, then lower heat, cover and simmer for 30 minutes.
Couscous with Tfaya
3 cups couscous (I used broken wheat berries instead, and I liked it better than couscous!)
6 cups water
1/2 tsp salt
Olive oil
In a large pot add the couscous, water, salt and oil, mix well. Bring to boil, reduce heat to medium low, cover and simmer for 20-30 minutes
Tfaya
3 yellow onions, sliced
5 tbsp sugar or honey
1 cup water
1 tsp cinnamon
1 tsp ground ginger
1 tsp ground pepper
1 tsp turmeric
1/2 cup raisins, soaked in water then drained
1/2 tsp salt
4 tbsp butter for frying
Melt butter over medium heat in sauce pot. Add onions and gently fry until translucent. Add spice mix, raisins, water and sugar. Simmer for 20-30 minutes, allowing mixture to reduce. Remove from heat and set aside.
Spicy beets
2 pounds beets, greens removed, halved and sliced thinly
1 red onion, sliced
4 garlic cloves, crushed
chili peppers (I used 5 Thai chilis), sliced
1 tbsp turmeric
1/2 tsp salt
1/2 tsp black pepper
4 tbsp butter
Melt butter in a sauce pot. Add onions and gently fry for 7-10 minutes. Add garlic and chilis and fry additional 5 minutes. Add beets and fry for 5-10 minutes. Add turmeric, salt and pepper, cover and steam over medium heat, stirring occasionally for 15-20 minutes.
End products!
These recipes were awesome, and I would really like to try some other recipes of Moroccan origin. The caramelized onion sauce was unbelievable, and I found some recipes using a variation as a braising sauce for meats. Totally down with that idea.. The beets were really good as well, if I had added one more Thai chili the pot probably would have ignited spontaneously, those little suckers are incredibly hot. The meatballs were also tasty, and I think if I could do them over again I would have altered the seasoning ratios and added fresh mint.
Training 12/1/12
Training for 12/1/12
Dynamic Lower
Green Band Squats - 300x8x3
Green Band Deadlifts - 350x5x3
Barbell RFE Split Squat - 135x16, 185x16, 225x16
Pulley Pull Through - 125x3x15
First day back after the competition and the new goals have been set. The next big benchmarks will be a 600 squat, 465 bench press, and a 700 deadlift. I would really like to see how much progress I can make over the next 16-20 weeks, and hopefully be ready for the next competition in early April. Lets Go!
Dynamic Lower
Green Band Squats - 300x8x3
Green Band Deadlifts - 350x5x3
Barbell RFE Split Squat - 135x16, 185x16, 225x16
Pulley Pull Through - 125x3x15
First day back after the competition and the new goals have been set. The next big benchmarks will be a 600 squat, 465 bench press, and a 700 deadlift. I would really like to see how much progress I can make over the next 16-20 weeks, and hopefully be ready for the next competition in early April. Lets Go!
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