View Full Version : Pro/Elite August meet Training Journal
1morerep
06-26-15, 10:47 am
Back to keep track of my cycle. Has a meet on August and what better place than here "THE ANIMAL ZONE" to keep track of it! Squat, Bench, Deadlift all day long!!!
https://www.youtube.com/watch?v=UQYGXSW-UgA
1morerep
06-26-15, 1:38 pm
June 26, 2015
Bench
1 x bar x 10
1 x 135 x 5
1 x 225 x 5
1 x 275 x 3
1 x 315 x 1
4 x 335 x 4
Overload bench w/ Maddog sling shot
3 x 405 x 3
barbell row w/ straps
3 x 275 x 10
Arnold press
3 x 45 x 15
www.youtube.com/watch?v=MRui232srbY
www.youtube.com/watch?v=yRkgr_D3z60
naturalguy
06-26-15, 4:21 pm
Which meet are you doing?
1morerep
06-26-15, 8:08 pm
Which meet are you doing?
RPS Pro/Elite Boardwalk in Atlantic City!
1morerep
06-28-15, 5:10 pm
28 June 2015
Deadlift (deficit)
1 x 135 x 5
1 x 225 x 3
1 x 315 x 3
3 x 385 x 3 (77%)
3 x 410 x 3 (82%)
GHR
2 X 10
1 X 7
Stiff deaadlift (double over hand)
3 x 225 x 10
Husafell lift (working glutes, lower back and more.
1 x 245 x 7 (can't count 'till 10)
1 x 245 x 10
1 x 245 x 11 (1morerep)
Change the box after the second deadlift set from 1 3/4 to 1 1/4. Makes a lot of difference. Training felt good even that I was spotting and loading all day yesterday at an USAPL meet in Alexandria, VA. Used the Husafel stone just like a zercher squat. Kept my back tight, butt push back and knees out. Great new toy!!!
http://www.youtube.com/watch?v=Y61AT1C90O4
http://www.youtube.com/watch?v=bXdyuttZzHc
http://www.youtube.com/watch?v=aJm0HRif5TQ
1morerep
06-30-15, 3:29 pm
30 June 2015
Bench
1 x bar x 10
1 x 135 x 5
1 x 225 x 5
1 x 275 x 3
1 x 315 x 1
4 x 340 x 4 - really easy all 4 sets. 60 days out and looking good!
Reverse grip bench press
3 x 225 x 10 * only nine on the first set. Can't count 'till 10!
Close grip Bench Press
3 x 225 x 10
Chains front raise w/ grenades for grip work too! *(aprox 25 lbs chains ea)
3 x 13 - Lucky 13!
Flyes
3 x 20 x 20 - Need heavier db. Next heavier is 45lb. Need a 30-35 lbs on my arsenal!
https://www.youtube.com/watch?v=TcJcXEeJsuA
https://www.youtube.com/watch?v=VpLPDzsi_5E
https://www.youtube.com/watch?v=d9X8MlGoi7c
naturalguy
06-30-15, 3:40 pm
RPS Pro/Elite Boardwalk in Atlantic City!
Nice, I wanted to do that one but I don't qualify, gotta get my total up
BJ Whitehead
07-01-15, 12:20 am
Nice work!!
1morerep
07-01-15, 9:40 am
Nice, I wanted to do that one but I don't qualify, gotta get my total up
That's a good one. The roster is looking awesome already!
1morerep
07-02-15, 11:11 am
Thanks BJ! I seen some of your meet lifts. Strong "Animal" for sure!!!
Nice work!!
1morerep
07-02-15, 3:23 pm
June 02, 2015
Squat (50lbs Bow Bar)
(walked out)
1 x bar x 10
1 x 140 x 5
1 x 230 x 3
1 x 320 x 3
1 x 410 x 3
(mono)
1 x 460 x 3
(mono & wraps)
1 x 500 x 3
1 x 550 x 2 ( front video)
1 x 600 x 1 (side and front video)
Anderson GM
3 X 280 X 8
Stiff DL W/ Hook Grip
2 x 225 x 10
GHR W/ 1 chain
3 x 5
* Train really good, went smooth, everything falling in place!
https://www.youtube.com/watch?v=ZhQkcZFAB38
https://www.youtube.com/watch?v=ezUlsugHLEU
https://www.youtube.com/watch?v=bTYzBS2QWJo
https://www.youtube.com/watch?v=kMtsoV2UGxw
https://www.youtube.com/watch?v=RFm_IYcDifA
1morerep
07-05-15, 1:57 pm
July 05, 2015
Bench * Volume in action; MGG Protocol (Monster Garage Gym Team); Parenthesis indicate variation from protocol at 80% of 380 lbs for this week. I'm ahead of schedule. Looking good!!!
1 x bar x 10
1 x 135 x 5
1 x 205 x 12 (+15 lbs)
1 x 240 x 6 (+12 lbs)
1 x 280 x 5 (+12 lbs)
1 x 320 x 3 (+16 lbs)
4 x 345 x 4 (+7 lbs)
Close grip Bench Press ( 4 sets/ 135 was too lite)
1 x 135 x 10
3 x 225 x 10
Skull crushers
1 x 110 x 10
1 x 110 x 23
1 x 110 x 25
Bend Over row
3 x 275 x 10
Training is going really good. I feel strong, healthy and looking forward for my meet!
https://www.youtube.com/watch?v=dHNfCdPb2yI
https://www.youtube.com/watch?v=0WgeE-RiwAk
https://www.youtube.com/watch?v=D5w3PgXNaHo
1morerep
07-08-15, 11:10 pm
log update from yesterday 07/07/15
Deficit DL
1 X 135 X 5
1 X 225 X 3
1 X 315 X 3
4 X 355 X 2 (70%)
SSB box Vectors squats
1 x 250 x 3
4 x 300 x 3
250lbs SSB & 80KB Deadlift with Vector band (real killer)
3 x 250 x 5
sit ups
3 x 25
https://www.youtube.com/watch?v=tqckgKXDZig
https://www.youtube.com/watch?v=C1cRYNE6SUU
https://www.youtube.com/watch?v=4_op9u69HlY
1morerep
07-09-15, 8:24 pm
9 July 2015
Bench
1 x bar x 10
1 x 135 x 5
1 x 225 x 3
1 x 315 x 1
3 x 350 x 3
overload with sling shot
1 x 405 x 4
1 x 405 + 1 chain x 2
1 x 405 + 2 chains x 1
80 LBS Circus DB Press
2 x 5
barbell row
3 x 285 x 10
https://www.youtube.com/watch?v=dTDJr1Bn-CQ
https://www.youtube.com/watch?v=8xQh7IisJDs
https://www.youtube.com/watch?v=_7gVkkDcnVI
https://www.youtube.com/watch?v=CBVOgDX2f8Q
http://i1376.photobucket.com/albums/ah26/1morerep/photo%202_zpsfmsfidwx.jpg
1morerep
07-11-15, 10:38 pm
11 July 2015
Squat
1 x bar x 10
1 x 145 x 3
1 x 235 x 3
1 x 325 x 2
1 x 415 x 2
1 x 505 x 2
1 x 555 x 1
1 x 605 x 1
1 x 625 x 1
GM
3 X 235 X 10
GHR
3 X 10
80 LB KB Swing
3 x 10
https://www.youtube.com/watch?v=VOGOXHCXQgY
https://www.youtube.com/watch?v=9WM0Vk2NmtU
1morerep
07-13-15, 2:07 pm
7/13/2015
Bench
1 x bar x 10
1 x 135 x 3
1 x 225 x 3
1 x 275 x 3
1 x 320 x 1
4 x 355 x 4
45lbs Plate front raise
3 x 15
ez bar 110 lbs over head tri's extension
3 x 15
Reverse bend over flyes with chains (aprox 20lbs)
2 x 10
1 x 11
https://www.youtube.com/watch?v=w_6KUNdaLaM
https://www.youtube.com/watch?v=O_fFZsK7omU
1morerep
07-15-15, 3:10 pm
15/07/15
DL (sumo)
1 x 135 x 5
1 x 225 x 4
1 x 315 x 3
2 x 350 x 4 (70%)
2 x 385 x 3 (77%)
2 x 450 x 2 w/ 2 chains (90%)
SDL
3 X 235 X 15 (Cardio)
GHR (W/ 1 chain)
3 x 5
Sit ups w/ 50 lb db
3 x 25
https://www.youtube.com/watch?v=tCpxmVMcdww
https://www.youtube.com/watch?v=tC2_v9PHCwk
https://www.youtube.com/watch?v=qPSw_NVl0NQ
https://www.youtube.com/watch?v=zO8Kh5SEzfg
https://www.youtube.com/watch?v=qEJ6_Xrr-yU
1morerep
07-17-15, 11:21 pm
7/17/15 *(numbers and weight compare at previous cycle on 6 weeks out)
Bench
1 x bar x 10
1 x 135 x 5
* 1 x 225 x 5 (+2 reps)
* 1 x 275 x 3 (+3 reps)
* 1 x 320 x 1 (+5lbs)
* 1 x 360 x 4 (+5 lbs)
* 1 x 360 x 4 (+5 lbs & +2 reps)
* 1 x 360 x 4 (+5 lbs & +1 reps)
* 1 x 360 x 4 (+5 lbs & +2 reps)
Shrug (barbell)
3 x 365 x 15
Arnold Presses
3 x 45 x 15
Closed grip Bench Press
3 x 225 x 12
https://www.youtube.com/watch?v=7kAtLYWulNs
https://www.youtube.com/watch?v=ovIJ0W0yiSY
1morerep
07-19-15, 4:30 pm
Some dynamic squat training going on today. Aprox 50% of 600 plus almost 25% on chains...
Cambered squat bar
1 x bar x 5
1 x 115 x 5
1 x 205 x 5
1 x 295 x 5
1 x 345 x 3
1 x 345 + 1 chain x 3
1 x 345 + 2 chain x 3
3 x 345 + 3 chain x 3
Gm (cambered bar)
4 x 205 x 10 * reduced the weight by 20lb compare to other cycles and add an extra set. Felt good!
55lb Powerphol & 230 lbs block pulls
1 x 7
1 x 5
1 x 3
GHR
3 x 5
https://www.youtube.com/watch?v=aLDn9ZkrGME
https://www.youtube.com/watch?v=U0B5QLn-sFc
https://www.youtube.com/watch?v=pult_MnI7r4
1morerep
07-22-15, 11:11 am
Bench Press - Dynamic effort day!!!
1 x bar x 10
1 x 135 x 3
1 x 185 x 3
1 x 225 x 3
1 x 225 + 1 chain x 3
1 x 225 + 2 chain x 3
5 x 225 + 3 chain x 3
Over head tri's extension
3 x 110 x 15
Hammer curls
3 x 45 x 10
KB Swing
3 x 80lbs x 10
https://www.youtube.com/watch?v=CWzj0we0zQM
https://www.youtube.com/watch?v=7eRQ-Int9SU
1morerep
07-26-15, 9:43 am
I did a Push/Pull meet to assess my training and to see in what I need to work on before my August 29 meet.For more videos or info follow me on IG under themilitiacompound as well on youtube. Thanks and stay strong people!!!
25 July 2015 Push/Pull Boss of Hampton Roads (SPF)
Bench
370 opener
400 2nd attempt
410 3rd attempt
deadlift
475 (opener)
505 (2nd attempt)
525 (3rd no lift attempt)
Bench felt great. Fast and smooth. No issues there. Training is looking good and cant ask for anything better. Is looking good for my August 29th meet. In the other hand, my deadlift still going up but really slowly. The 525 went up with a little hitch and according with the female judge I had a soft lock out too. At least I pick it up and I know what are the issues that I need to work. Still considering change to conventional...
Overall a good day. Won 1st place in the push/pull and overall. Won a Katana sword and $20 dollars!!!
https://www.youtube.com/watch?v=1XIzcX7Xyq4
https://www.youtube.com/watch?v=J9Ztm-PZlsc
https://www.youtube.com/watch?v=Lyq4HoL2Omk
https://www.youtube.com/watch?v=7vPt-7EG_eo
https://www.youtube.com/watch?v=gbqtKPSN73w
https://www.youtube.com/watch?v=WONjnT0Zi2M
1morerep
07-27-15, 12:35 pm
Back at it today 7/27/2015
Deadlift (Sumo)
1 x 135 x 5
1 x 225 x 4
1 x 315 x 3
1 x 365 x 2
3 x 405 x 3 (aprox 80%)
SDL
3 x 245 x 10
Pin pulls *(need to take the pin 1 down; next time but good for now)
1 x 405 x 3
1 x 495 x 5
1 x 585 x 3
sit ups w/ 50 lb db
3 x 25
https://www.youtube.com/watch?v=d9cfFPXrTdg
https://www.youtube.com/watch?v=8ohwMDKx0SU
1morerep
07-29-15, 1:41 pm
7/29/15
Bench
1 x bar x 10
1 x 135 x 5
1 x 225 x 5
1 x 275 x 3
1 x 325 x 1 (+5 lbs)
4 x 365 x 4 (+5 lbs)
barbell shrug
3 x 405 x 20 (+35lbs & 15 reps)
Arnold Presses
3 x 45 x 15
skull crushers
3 x 110 x 20 (+2 reps)
https://www.youtube.com/watch?v=xMfY0O815s0
https://www.youtube.com/watch?v=u03RT2Qn2Ks
1morerep
07-31-15, 3:54 pm
4 WEEKS OUT! 7/31/2015; use my singlet to have a better view of my legs and have a better idea how high/low I need to go and make changes (if need it).
Squat
(walked out)
1 x 145 x 5
1 x 235 x 5
1 x 325 x 3
1 x 415 x 2
(mono/wraps)
1 x 465 x 1
1 x 505 x 1
1 x 555 x 2
2 x 600 x 1
Goodmornings
3 x 235 x 10
Rev. hyper extension
3 x 45 x 12
sit ups (straight legs)
3 x 20
https://www.youtube.com/watch?v=OzmwENlHkIk
https://www.youtube.com/watch?v=3BxxYI7d0tA
https://www.youtube.com/watch?v=Kfts4vi0M_0
* I have the squats side views on my YouTube channel if you want to see more videos.
Pale Rider
07-31-15, 10:32 pm
Nice work
1morerep
08-02-15, 8:34 am
Nice work
Thanks. I want to put a good show and have fun up there in NJ.
1morerep
08-02-15, 2:09 pm
02/Aug/2015
Bench
1 x bar x 10
1 x 135 x 5
1 x 225 x 5
1 x 275 x 3
1 x 325 x 1
1 x 370 x 4
1 x 405 x 1
overload
1 x 455 x 2 (sling shot)
bend over row (no straps/ all grip)
3 x 280 x 10
Military Press
4 x 45 x 15
Roll Back tri's extension
3 x 45 x 10
Grip felt good, strength is increasing and picking up really good. 4 weeks out for madness.
https://www.youtube.com/watch?v=jZSAFX-lnRg
https://www.youtube.com/watch?v=9th6ssUvR44
https://www.youtube.com/watch?v=8qvjbrK_e3g
https://www.youtube.com/watch?v=hk2grcbfml0
https://www.youtube.com/watch?v=07a8eSrqlSs
1morerep
08-05-15, 12:40 pm
Yesterday was a great day. Deadlift routine felt heavy but I think that I accomplished the goal. Is progressing very slowly but at least is progressing.
(Conventional)
1 x 135 x 5
1 x 225 x 3
1 x 315 x 2
1 x 405 x 1
88% of 500 = 440 x 1 conventional
88% of 500 = 440 x 1 sumo
93% of 500 = 465 x 1 conventional
93% of 500 = 465 x 1 sumo
93% of 500 = 465 x 1 sumo extra wide
100% 500 x 1 conventional * was supposed to do another single on sumo but was too tired.
Reverse Hyper Extension
3 x 70lbs x 12
Barbell shrug
3 x 405 x 20
GHR
1 X 7
1 X 5
1 X 2
Great day for sure. Everything hurt today!!!!
https://www.youtube.com/watch?v=7nze2Jh4ICg
https://www.youtube.com/watch?v=uU77ygY-G64
https://www.youtube.com/watch?v=3iO4_P8y_z8
https://www.youtube.com/watch?v=I0mnmdIbRMs
https://www.youtube.com/watch?v=wAAjZyplVok
https://www.youtube.com/watch?v=6ScItaVDYWs
https://www.youtube.com/watch?v=yohNVpObF1M
https://www.youtube.com/watch?v=HjNr1aopYak
1morerep
08-06-15, 1:50 pm
Bench - 3 weeks out
1 x bar x 10
1 x 135 x 5
1 x 225 x 3
1 x 315 x 1
1 x 365 x 1
1 x 405 x 2
3 x 375 x 3
Bent over reverse flyes
4 x 20 x 25
over head bar tri's extension
3 x 110 x 20
closed arms bench press
3 x 225 x 10
https://www.youtube.com/watch?v=X-4h-syRaAk
https://www.youtube.com/watch?v=SUTHI_Tg83c
https://www.youtube.com/watch?v=g2ZooX2MgkI
1morerep
08-09-15, 3:41 pm
Yesterday 8/82015 training
Squat
1 x bar x 10
1 x 145 x 3
1 x 235 x 3
1 x 325 x 2
1 x 415 x 1
1 x 465 x 1
1 x 505 x 1
1 x 555 x 1
1 x 600 x 2
2 x 600 x 1
Anderson goodmorning
3 x 235 x 10
Stiff dl
3 x 225 x 10
sit ups
4 x 10 w/ 15 sec intervals
https://www.youtube.com/watch?v=ZVWE8OPn2R8
https://www.youtube.com/watch?v=221O_5wqNd0
https://www.youtube.com/watch?v=eZ1sV5eiPU4
https://www.youtube.com/watch?v=BzsgPgd0Xk4
https://www.youtube.com/watch?v=a2563ax5DqQ
(side views)
https://www.youtube.com/watch?v=JQmSTeToPy8
https://www.youtube.com/watch?v=6rkkO0hyzog
1morerep
08-10-15, 4:29 pm
Bench
1 x bar x 10
1 x 135 x 5
1 x 225 x 3
1 x 315 x 1
1 x 365 x 1
1 x 405 x 1
2 x 415 x 1 (was actually 3 but failed 1st attempt. Get pissed off as hell and did 2 singles after that. Daughter touch my bar on the 2nd single so I went for a 3rd attempt. Here is the 3rd by myself).
money maker bench set
3 x 380 x 3
JM Roll back press
3 x 135 x 12
Arnold Press
3 x 45 x 15
Cable pull over head tri's ext
3 x 70 x 10
https://www.youtube.com/watch?v=YgWY-W6odAk
https://www.youtube.com/watch?v=y0EG1ezlkTQ
https://www.youtube.com/watch?v=31fd2nqTqrk
https://www.youtube.com/watch?v=wvHvIcnGfBU
1morerep
08-12-15, 8:32 pm
Deadlift
1 x 135 x 5
1 x 225 x 3
1 x 315 x 2
1 x 365 x 1
4 x 405 x 2 (81%)
2 x 475 x 2 (95%)
3 x 490 x 1 (98%)
Barbell Shrug
3 x 405 x 25
Bent over row
2 x 315 x 10
Reverse Hyp Ext
3 x 75 x 15
Great day. Amazing how similar are my Sumo and my conventional. I'm never exceed 225 in conventional. I always train with Sumo. I'm doing this meet conventional deadlift to see if I can pass the 525 hump. I know that a meet is not the place to try something new. However, the numbers are increasing and there is not much to loose and a lot to win.
https://www.youtube.com/watch?v=pKlTxwjypHc
https://www.youtube.com/watch?v=kKAb8fDpmnQ
https://www.youtube.com/watch?v=Mfe68AnV_Ao
https://www.youtube.com/watch?v=jIezxy2VDoo
https://www.youtube.com/watch?v=0bCEwLLZAqo
https://www.youtube.com/watch?v=nfkZbtsOZoo
1morerep
08-14-15, 2:57 pm
Bench
1 x bar x 10
1 x 135 x 5
1 x 225 x 3
1 x 315 x 1
1 x 365 x 1
3 x 385 x 3 (opener)
Roll back JM Press
3 x 135 + 1 chain x 10
Lat Raises
3 x 20 x 20
KB Swing
3 x 80 x 12
https://www.youtube.com/watch?v=pqc70a1w_oY
https://www.youtube.com/watch?v=UtSXz1CkVHE
https://www.youtube.com/watch?v=Dc9PTekGyJk
https://www.youtube.com/watch?v=CDj7cPg3xWQ