Thursday, January 3, 2013

November - December 2012 Training

Sunday November 25 2012

First day back in (week, sort of) from my meet. Gym was cold, body was banged up, just did what I had to do; in and out.

Bench Press
230x10x2sets

Yates Rows
230x10x2sets

Incline Press (Pause & Pump)
165x10x2sets

Pull Over Machine
200x10x4sets

Barbell Curls
95x12x4sets

Incline DB Flyes
20x10x4sets

Some other machines for biceps,triceps,chest,shoulders,lats,rear delts... 
 
Wednesday November 28 2012
Squat
375x8x2sets

Strict Press
175x5x4sets

Zombie Squat (Front Squat with arms straight out)
225x3

Beggar's Squat (Zombie Squat with palms facing up)
225x3


Front Squat (Cross Grip)
225x3

Front Squat (Oly no finger grip)
225x3

CG Bench Press
195x10x2sets

Leg Press
(COUNTING THE PLATES ON ONE SIDE ONLY)
4x15
5x12
6x10
7x8

Leg Curls
x10x4sets

Arm Wrestler Curls
25lbs x10x4sets

*some other random stuff*

*Wore knee wraps on all my squat work sets to get accustomed to them; also to save myself for events. My right shoulder has been pretty beat up from all the bigger and bent bars of heavy squatting which is really making bench press a pain. Rather than scrap it out I will just wear my sling shot until it gets better.* 
 
Saturday December 1 2012
Was fortunate enough to get a few of my old friends to come through and help me out today! Just getting back in the swing of things, not making the mistake of maxing out and going balls to the wall. Just working technique.

Log/Thick DB (Alternating) Clean and Press
5sets of singles 200/103
6reps (of both) 200/103

Bench Press
245x10

Yoke Walk (backwards*forwards)
460x 60ft*
550x 60ft*

Stones
no tacky 245

Deadlifts
570x1

Stones (tacky)
310
330x1x3sets
*stones were dusty and dirty need to wire brush them down.

Yates Rows
245x10 
 
Wednesday December 5 2012
 
 
AM Training session (just for others curiosity session was 0900x1200)

Buffalo Bar Squat (+wraps:working technique with them all the way through)
405x8x2 (as low as I could go)

Behind the neck strict press (medium-wide grip) [in between squats]
95x5x4

Rack Pull (Romanian- Above knees)
620x2 *using alternate grip

Yoke (40ft/40ft = 80ft-ish)
450 (backwards/forwards)
630

Log Clean once and Strict Press
191x5x4

Light assistance work -curls/hammer curls, flies, db's and variety bars


NOTES:

Did something a little different then my normal PM or should I say 1+am session.

Buffalo Bar Squat
*Took stress off my shoulders but sits weird on my neck/trap/delt/backs; on the lower sets it felt fine high bar but when I got to my working sets it just sunk low back which made the squats harder (and hit the quads a bit more the way the bar sat).
 
Saturday December 8 2012
I don't know what bruised and banged me up more : 5+ hours of powerlifting and strongman training; or 5+hours of moshing.

Did lot's of stuff today too tired to list it all but here are just the basics:

Deadlifts (speed pulls)
500lbs x1x5sets (15-60second rest; under 5 minutes)

Yates Rows
255x8x2

Bench Press(technique work on arch)
255x8

Lat Pull Downs/Pull Ups/ Face pulls with resistance bands

Light Keg Carry and Load

Farmers Walks
120 backwards/fowards 2sets 80ft
190 backwards/fowards 2sets 80ft
240x80ft
260x80ft

(1arm)Thick DB clean once and strict press
80lbsx8

Log Clean once and Press(speed and reset technique)
240x4reps

Funny side note is a busted my callous in a pit tossing people around... not in the gym training hard? lol 
 
Sunday 12-9-2012
Giant Cambered Squat Bar - How low can you go squats
Narrow/Wide
95lbs x10/10 x4sets

Giant Cambered Squat Bar
Torso Twists 95lbs x 8 x3sets
Side Squats(Sidewards lunges) 95lbs x5x2sets

Barbell Lunges
95lbs x5reps per leg x2sets

Zombie Squat (paused)
315 no belt

Band face pulls and rear delt flyes

How low can you go Leg Press x(Narrow/Wide) 10/10 x4sets

*might have did other stuff, can't remember was going for the pump* 
 
Tuesday 12-11-2012
Quick AM Session

Squats (Wraps) DEEP
Narrow-Medium Stance
425x5
Medium-Wide Stance
425x5

Klokov Presses (Behind the Neck Snatch Grip Strict Press)
95x5
115x3
*these are brutal*

Strict Press
205x5

Incline DB Flyes

Sit Ups

Thick Bar curls/reverse curls

*Still very beat up from the weekend but hey, man wasn't meant to be an oyster.* 
 
Wednesday 12-19-2012 (AM session Pre-hab/Re-hab)
90 minutes of professional stretching and deep tissue massage I feel like a new man.

I had and still have so many things wrong with me from stress, neglect and just being very careless. Going to incorporate stretching, foam rolling, etc... into my routines both before and after from now on and get a professional massage at least twice a month. 
 
Wednesday 12-19-2012
Squat (+knee wraps for technique) As low as I can go
445x5x2

Klokov Presses (Behind the Neck Snatch Grip Strict Press)
95x3
105x2
115x1
125x1 *pr

Snatch Grip Upright rows
95x10
135x10
185x10

Rack Pulls (Romanian, above knee)
640x2 *pr

Hack Deadlifts
405x1 but grinded hard against my calves/hammies (mobility is improving tho)

Bunch of DB and machine assistance work for the lats, rear delts, etc...

Thick Bar reverse/biceps curls,lat pull downs, db side and rear delt raises

Seated DB shoulder press
30x20
40x20
50x20

Slight Incline flyes
20x25 
 
12-23-2012 Saturday
Log Clean and Press
(one clean) 255lbs x 3
*Each press got easier, technique is down pact only bad thing is on the way down I slammed the log on my right quad making is swollen. Shut down.

Yates Rows
295x5x2sets

Deadlifts (speed pulls 20-40seconds rest)
525x1x5

Stones (Singles)
280 (felt like 220)
330 (felt like 280)
360 (felt like 310)
400lbs + Big damn stone x broke 4 inches off the ground, felt a twinge in my abs so I didn't commit. With a better belt combo and being fresh I believe I can lap and possibly load it to a small platform. Still today was a technique day.

Football Bar Incline Bench Press
105x30
195x10
235x5

Strict Press
225+3second hold (beltless)
225+5secondhold (beltless)

Zombie squat
(belt less) 315
Zombie Squat walk out and negatives
425x2sets
430x1set

Quad is swollen up, lots of blue lotion, ice,travel stick rolling and rest.
__________________
 
Sunday 12-23-2012
Unfinished business assistance work

Sit Ups (full rom) on Decline Bench/Crunches
10/10x2sets
+10lbs (plate behind my head) 5/5 + 5/5 no weight
+25lbs (plate across my chest)5/5 + 5/5 no weight

Lat Pull Downs, pull up variants, scap pull ups

Incline (varied) Db Flyes

Strongman Curls with mini T-grip barbell
85lbs x12xsets
Hammer Curls ^

Other light rehab/prehad stuff 
 
Wednesday 12-26-2012
Squats (+knee wraps) low as I could go
465x5x2sets *felt way too light*

Speed Pull (beltless)
420x1

Farmers Walk
210x60
Farmers Pick
310
350* (strapless pr, flew up super easy)

Duck Walk (with loading pin and random cable bar thingy)
worked up to 270lbs+loading pin (felt light, next time will use kilos to make it heavier)

Axle (push)Press (w/Chains)
160 (100lbs-chains)x3 reps
210 (100lbs-chains)
160 (140lbs-chains)x4 reps
210 (140lbs-chains) x near miss (this is the goal weight now)

Seated DB Press
50x20x2sets
Seated Rear Delt DB Raises
25x20x2sets

Rotatory cuff work

Light machines for triceps push downs, lat pulls downs, plated loaded shoulder press etc...

Strict Press
155x5
High Pull Shrugs
135x15
185x10

Real beat up but keep pushing forward.
__________________
 
Sunday 12-30-2012
Captain Kirk Rows (Power Shrugs with holds at top)
265x10

Yates Rows
308x6

Deadlift
610+3second hold

Deadlift (straps technique)
530x5

Log Clean and Press (each rep)
244x3*pr

Log Clean and Press
265x3*pr

Farmers Walk
210x(backwards 40ft-forwards 40ft)
260x(backwards 40ft-forwards 50ft)*pr

Farmers Pick and Keg Load
300/260
300/260 x2sets
300/260 x3sets

Duck Walk
315 pick
270x60+ft

Incline DB Bench Press
100x8

Incline Press
115x20
205x15
255x8

Other Pump Work. Burnt out.
 
 
 
 
 
 
 
 
 

Wednesday, November 21, 2012

November 2012 Training and IPA Nationals Meet @York Barbell

Sunday November 4th 2012

[*]Squats
505x1
545x1 *bar came up crooked but good speed and minimal struggle PR
565x1 *PR buried this (on video someone stepped in front of it tho
575x1 *PR! Depth could have been a little better but considering how tired I was and that I walked it out, controled it and did it very fast no struggle, I am good for another 10lbs and the first step to a pro elite total.
[*]Rack Pulls
605x1 *spent and shut down
Monday November 5 2012

Pause Bench
360lbs *PR

Barbell Row
315x5 *PR

Bunch of odd assistance work, got a hug and picture with Kai Greene.

Today was a good day. Application in the mail,hotel booked no turning back. I AM READY.
Thursday November 8 2012

Deadlifts
556 x 5 Singles in 5minutes

Reverse Yellow Band Deadlifts (approx 200lbs off lift until bottom of the knee)
635x1*pr
675x1*pr
700x1 *PR!

Static Negative Pause Bench Press
315x1

Light assistance work.
Saturday November 10 2012

Squat
485
505
530

Bench Press w/ Pause
340
355

Hook Grip Barbell rows
315
335*Pr
Barbell rows (dbl ovrhd)
355*Pr

Easy, locked and loaded. Ready to go. 8 days and counting...

Leg Press + Hack Squat
How I did, full write up and video later IPA NATIONALS 2012

560lbs Squat - 355lbs Bench Press and 665lbs Deadlift = 1580lbs TOTAL in the MENS JR RAW AM 242lbs

(Did a 580lbs squat but it was red lighted from being to all over the place, just gave up the 365 since my narrow grip triceps was done) 27lbs away from pro/raw am elite .

555<560 Squat World record
615<665 Deadlift World record
1535<1580 Total record.

Friday, November 9, 2012

October 2012 Training



Tuesday Oct 2 2012
Went through living hell last couple of weeks, oh well.

Front Squat (with bent bar)
405x2-missed the 3rd weight just flew and grazed skin off my thumbs(wrist wraps I had on were too tight/hard/springy)
445x1*PR!!! Hit the damn pins on the way down to bury it but still got it up.
455x-Miss but hey had to feel the weight sometime. Will get 460 next time I do these which won't be until December,I am really beat up and need to focus on the 3 powerlifts here on in.

Deadlift
495x1
585x1*easy

Arc Trainer x 10minutes

Leg Curls x annihilation

Friday October 5 2012
Squats (+knee sleeves)
495x3 (x2sets) Pretty big pr!

Bench Press (out of power-rack my own take out and slight hitting of pins)
325x2 (MISSED the 3rd was exhausted)
NG Pin Bench Press
315x1

Strict Press
225x3 (MISSED a 4th over my head; oh well, pretty spent)

Romanian Rack Pulls
625x2*pr
(+old school straps dbl overhand)
585x5

Abs and Pulls ups

Solitary Fitness Day 1 (October 9 2012 GPP sub in session)

Did 15 minutes of fast walking cardio outside and some light stretches as a warm up:

Press Ups (with push up stand on phone books 7inch deficit) x10 (static)

Sit Ups/Crunches (feet on couch hands straight forward fingers excel past knees, slight pause, one long pause on last rep) x10 [10sec hold knees to chest)

Body-weight Static Zombie Squats x10

Squat Thrusts x10

Fatman Burpees (with push up stand on phone books 7inch deficit) x10

Star Jumps( static stretched out jumping jacks) x 10

Static step ups (on 12inch platform) x10 *each

Towel behind the neck rotator cuff movement x10 *each side

Towel Rotator Cuff (upperbody) Jump rope (Gilgamesh secret) x10

Tricep Chair Dips x 10

Press Ups (with push up stand on phone books 7inch deficit) x10 (dynamic)

Static Side Chest pose x10 seconds flexing x10seconds strech *each side

Friday Oct 12 2012

Squats
405-455
505x3 (x2Sets) big bag PR!

Rack Pulls (mid shin)
495-
605x2reps PR!

Sat 13 2012

BenchPress
325x3
335x2
350x1

Barbell Row
275X9 reps PR
 
Tuesday October 16 2012
Deadlift
605 (in under 9 seconds from break to lockout) Speed pr

Strict Press
255

Zombie Squats VS chains
315 Straight Weight & leader chains(not calculated) +
40lbs Chain
80lbs Chain
120lbs Chain (435@top)
160lbs Chain (475@top) pr
  
Friday October 19 2012

Squat
515x2
520x2
PR CITY (walk outs just knee sleeves & new 13mm belt, was using 10mm before)

Rack Pulls
625x2 (*possible pr)
Saturday October 20 2012
Bench Press (Slow Negatives- Minimal Arch) & elbow sleeves
315x1
335x1*pause
355x Miss groove =/

Sans sleeves (kicked them to the curb)
3board Press
365x1
+Slingshot 2board press
405x1

Narrow-Medium Bench Press (minimal arch - just wraps and a belt no stupid gear)
315x5 *pr with this grip
335x2*pr with this grip
355x1 *pr with this grip -Drop Set- to 3board 315x5

Barbell Rows
295x5*pr

Tuesday October 23 2012
Deadlifts
515x 1x3sets
535x 1x3sets

Rack Pulls below knee
585
635 *pr

5second pause Bench Press
315x1
 
Friday October 26 2012
Squats
525x2 (belt and knee sleeves)
530x2 (belt and knee sleeves)
PR CITY!
15 minutes of toying with knee wraps >=(

Sat October 27 2012
Bench Press
340x1(paused and press commands)
360x1
365x1
375x1 *PR CITY

Barbell Rows
305x5 *pr
 
Tuesday October 30 2012
Deadlift
555x1
625x1 *EASY*

Deadlift 3inch mats
640x*pr

Cardio Machine x5minutes
 

 

Sunday, September 30, 2012

September Training 2012



__________________
Sunday September 2 2012

Narrow Grip Bench Press
315x3

Slingshot NG Bench Press
315x10

Slingshot Medium Grip Bench Press
315x9

Special secret assistance exercises

Jacobs Ladders
x30sec,1minute,90sec

Arc Trainer
x10minutes
__________________
Tuesday September 4 2012

Front Squats (Olympic grip)
405x1
435x1*Smoke Show PR, have nice bar bites on my boulder-shoulders.

Deadlift
405x2
495x1
545x1

Axle Bench Press
320x3 *pr

Axle Bench Press (feet on bench)
250x10

Jacobs Ladder
60secs,60secs

Stair Master
3minutes heavy resistance

Concept 2 Rower
5minutes non-stop viking rowing

other super secret special assistance work
__________________
Friday Sept 7

Squats (perfect form and bucket busters)
135/225/275/315/365x5 (warm ups)
415x5 (x2sets)

Paused Bench Press (wide/competition grip)
275x5 (x2sets)

Romanian Rack Pulls
495x5,545x3,605x2

Reverse Grip/Thumbless Grip/BTN - Strict Press
135lbs x3/3/3

Secret Assistance work - Minimal

Jacobs Ladder x 1minute
Elliptical High Incline/Resistance x4minutes
Arc Trainer High Incline/Resistance x5minutes
__________________
 Sunday Sept 9 2012

Reverse Grip Incline Bench Press w/pause
225x5
275x1...very very messy
275x1 Smokeshow pr second time is a charm

Barbell Rows(strict)
worked up to 260lbs x 6 *pr since I don't do these

Weighted Dips
+50lbs x 8reps
+75lbs x 5reps *possible pr at this body weight (260-265)

Db Biceps Curls
50x10

Jacobs Ladder x 1minutes

Elliptical(backwards) x4minutes

Stationary bike x5minutes

Concept 2 rower x5minutes

Some other super secret assistance movements.
__________________
Tuesday Sept. 11 2012

Deadlift (Singles) 30-60seconds rest between sets
475 (x5sets)

Deficit Barbell Rows
225x5x5

Axle Bench Press(feet on bench) Negatives and Pauses
250x8* Lactic acid build up like crazy

Reverse Grip/BTN Grip/Thumbless Grip - Strict Press
135x 3/3/3

Super secret and boring assistance work

Jacobs Ladder 1minute
Arc Trainer 5minutes
Stair Master 4minutes
__________________
Friday Sept. 14 2012

Squats
435x5 (x2sets)

Strict Press
225x3
245x1PR
255xmissx2 @top of the head, was wearing my new awesome converse weapons and lost balance twice. Next time wrassling shoes.

Bench Press (too burnt out to pause)
295x5 (x2sets)

Romanian Rack Pulls (from below knee)
495x5
585x2

Super Secret assistance lifts

Jacobs Ladder 1minute
Elliptical high incline and resistance x 4minutes

Really beat up from work, lack of sleep and trying so many new movements. Barbell rows will be done (from floor and deficit) on they squat days, on my sunday whatever I want days I am only doing cardio and db movements for small body parts.
__________________
Sunday Sept. 16 2012

Leg Press (Wide Toes out stance like my squats)
Reps 5-8 range Depth = Parallel-focus on hamstrings, support = knee sleeves
670
760
850
940
1030
drop set to 670

Lying leg curls - standing leg curls and other hamstring/calve work

T-Grip Barbell Hammer Curls
95x5
105x5
115x5
125x5

Barbell Strict Curls
95x3
115x3
135x3
Barbell Power Curls
155x3
185x3
205x3
drop set to strict curls 135x5

Jacobs ladder x 1minute
Elliptical x9minutes
Stationary Bike x5minutes
Stair Step Climber x6minutes
Hand/Arm pedal machine x4minutes
Concept 2 rower x5 minutes

Some other super secret assistance movements
__________________
Tuesday Sept 18 2012

Strict Press
235x2 *PR
255x1 *PR! (VENGEANCE WAS MINE)

Zombie (No Hands-Front) Squat
385x2 *PR (smashed the rack and still hit depth and a double)
415x1 *PR! (little shakey but smoked it very clean and upright)

Deadlift
455-495
565x1 (Smoke show)

Bench Press feet on bench
245x8 (freaking exhausted by now)

super secret assistance work

1minute jacobs ladder
4minutes arc trainer
5minutes elliptical
__________________
 Friday Sept 21 2012

Squats
455x5 (x2sets) Upright bucket busters

Romanian Rack pulls
615x3*pr

Deficit barbell rows
235x5 (x5sets) pr

Bench Press
305x5 (x2sets)

Super secret assistance work

1minute Jacobs Ladder
3minutes incline treadmill
5minutes elliptical
5minutes arc trainer
__________________
Tuesday Sept 25 2012

Strict Press
245x2 *PR!
265x1 *PR!!!

Deadlifts (*30-60seconds rest between sets)
495x1 x5sets*

Barbell Rows
275x5 x5sets PR!!!

Leg press Wide and High Stance 780x5 with pauses for hammy activation

Bench Press (feet up)
245x8

Beat up today, still healing up from a crazy week so cardio resumes friday.
__________________

Friday Sept 28 2012

Squat
475x5 (x2sets) PR!

Romanian Rack Pulls (below knee/mid shin)
595x5 *Pr

Bench Press
315x5 (x2sets)

Super Wide (far as my arms go) Pull ups
bw/x 3 x 2(sets)
bw/x 5*pr

Underhand Grip Pull ups
bw/x 8

Secret assistance exercises

15minutes or so of random HITT machine cardio.
__________________

Monday, September 24, 2012

(Gilgamesh Lifting Tribute to) Alekhine's Gun - Meditations in Wrath



Alekhine's Gun - Meditations in Wrath

Alekhine's Gun is a Metal outfit from Brooklyn, New York. Blending Thrash elements with subtle Hardcore undertones and fierce in your face vocals, AG has made shockwaves in the NYC Metal scene in less than a year.

This veteran lineup consists of vocalist Jessica Pimentel (Everybody Gets Hurt/Desolate), guitarist Jeff Martinez (Desolate), Bassist Dan Martinez (King Hell), drummer Angel Cotte (Eyes of the Sun, Immortal Flesh). Alekhine's Gun released their first EP entitled "Meditations in Wrath" in 2011 and is currently working expeditiously on their first full length album

https://www.facebook.com/AlekhinesGun
Press Contact : Alekhinesgun1@gmail.com
Booking Agent : AGband3@gmail.com
https://soundcloud.com/alekhinesgun
https://www.reverbnation.com/AlekhinesGun

Monday, September 10, 2012

Never Surrender

‎"Embrace your failures more dearly than your triumphs, for only then will you overcome your fears and have the courage to hit new personal records." Tony Gilgamesh (8-22-2012)

Thursday, September 6, 2012

August 2012 Training



Sunday August 5 2012
Axle Bench Press (feet on bench)
250x12
Axle Bench Press
300x4*Pr

Romanian Rack Pulls
405x5
495x5
585x3x2sets

Yoke Walks (warm up zombies and backwards)
450x120ftx2sets

Lying Leg Curls and Single Leg Donkey-Hack Machine Calve Raises x PUMPSANITY

-Secret power-building pump training-full body-
----------------------------------------------------
Tuesday August 7 2012

Reverse Grip Push Press
245x1
265x1*pr
275x1 *PR!

Front Squat
385x3 *Pr

Secret ab and pump training assistance
----------------------------------------------------
Friday August 10

Back Squat
455x7

6inch Mat Deadlifts
585
635
655*pr
675xNear miss at top

Super Wide Bench Press (Feet on Bench/off ground)
225x10

Secret assistance pump training
-------------------------------------------------------
Tuesday August 14 2012

Pause Bench Press (Competition Bench)
315x1
335x1
355x1 *Pr

Romanian Rack Pulls
-Switched Grip-
495x3
-Regular Grip-
585x5 *pr

Secret DB and Machine Assistance Work

SitUps
bw/x20
-----------------------------------------------------
Saturday August 18 2012

Squat
455
475
495

Bench Press (Feet on Bench)
275
300
315x3 *PR!

Deadlifts
Sumo
405
Conventional
495
VS Chains (40lbs)
585 (+40lbs at top)

Seated Strict DB Shoulder Press (Full ROM)
90lbs x5

Pull ups x5
--------------------------------------------------------
Tuesday August 21 2012

Had the day off, had a horrible day (women troubles) so I decided to train my ass off.

7pm to 10pm Training session1

BTN Push Press
295 (no sleeves pr)
315-near miss to zercher squat clean to rack to 315-near miss and catch on my back...
315-near miss... Sooner or later this weight will be mine.

Front Squats (olympic grip)
365
405x2 *Pr
(Cross Grip)
425x1 *Pr
445xhigh1

Zombie Squat
315x5*pr
-------------------------------------------------------------------------
Training Session2 12pm to 4am

Axle Bench Press (feet on bench)
250x10
-dropset to-
NG Axle Bench Press
160x20

Deficit Deadlifts Versus chains
405x(80-120-160)615lbs@top last set

Deadlifts vs Chains
495lbsx(160lbs chain)655lbs@top

Rack Pulls
625
715*pr

Secret assistance exercises +not all warm ups listed.
-----------------------------------------------------------------------
Wednesday Aug 22 2012

Secret stretching and body weight exercises
------------------------------------------------------------------------
Friday August 24 2012

Squat (no knee sleeves)
455x1
475x1
Reverse Mini Band Squat (no knee sleeves)
495x1
+Knee Sleeves
515x1
+Knee sling shot wraps
535x1

Below the Knee/Upper Shin Rack Pulls vs Doubled Minis
495x2+bt
585x2+bt
Romanian Rack Pulls
585x5+bt*pr

Paused Bench Press
315x5*last rep was a struggle possibly a bit of a bro bench, still PR

Belt Less Yoke Walks
450lbs forward 40ft backwards 40ft
550lbs backwards 40ft forwards 40ft

Incline DB Flyes (45degrees)
30x20,25x20,20x20
------------------------------------------------------------
Tuesday August 28 2012
Forced deload. Took sunday off but I am still underrested,overworked and dehydrated.

Push Press with Olympic shoes
275x1 (thumbless grip, felt really hard)
300xMiss2x just overhead, couldn't get the groove
275x1...Felt Horrible, couldn't get under the bar, I am done with olympic shoes.

Romanian Deadlifts with Olympic shoes
135x8
315x8
385x6
455x4
525x3...Then major calve cramp in my right leg that stopped me in my tracks... Ditching the oly shoes forever. Wrestling shoes and Chucks will suffice.

Bench Press (Feet on Bench)
225x10x2sets

NG Bench Press
225x10

Secret Deload Assistance work...

Lesson learned = no more strongman movements until after my competition in November. Straight up power-lifting mode for now, then straight up strongman mode then. Cutting back on the overhead lifts and the experiments. Its back to basics.
-------------------------------------------------------------
Friday AUGUST 31 2012
Squats (no knee sleeves)
495X1
+REVERSE MINI BANDS
505x2
+knee sleeves
530x1
+light wraps
555x1 *smoke show*

Bench Press
315x1
365xMISS had on stupid slingshot elbow wraps and almost slingshoted the weight into my neck. No more wraps on pressing, its making things worse.


Secret assistance training regiment