Pro/Elite August meet Training Journal

[1morerep]

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]

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]

Which meet are you doing?

[1morerep]

Which meet are you doing?

RPS Pro/Elite Boardwalk in Atlantic City!

[1morerep]

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]

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]

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]

Nice work!!

[1morerep]

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]

Thanks BJ! I seen some of your meet lifts. Strong "Animal" for sure!!!


Nice work!!

[1morerep]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Nice work

[1morerep]

Nice work

Thanks. I want to put a good show and have fun up there in NJ.

[1morerep]

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]

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]

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]

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]

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]

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]

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