heavy deads

I did not feel great today, just one of those sluggish days. However I deadlifted what I was supposed to.

510x2 3 sets

deadlift to knees 315x3 335x3 355x3

spine good mornings 135x7 3 sets

db one arm rows 3x5 115lbs

face pulls double average bands 2x20

http://www.youtube.com/watch?v=prq1e9GDdhA

assistance day

This is basically weak point training. My shoulders suck, you can look at my shoulders and tell I am not a good bencher so now I do overhead pressing every chance I can get

seated overhead press
105x5, 135x5, 135x5, 135x5, 145x5

Dips
4x6

Meadows Rows
70x5, 90x5, 115x5, 115x5, 115x5

Curls 3x15 with 60lbs

Land Mines 3x5

Side raises- AMAP around 30 reps with 12.5

squat for speed

Im posting this 2 days late. I am happy with my squatting today. I kept my chest up and really got good speed on my squats.
Squats
315 for 8 sets of 3
365x2
405x2 (still good speed)

Squats 5x5 oly stance paused
225, 225, 225, 225, 275

KB swings 3x15

Plank Holds 2x1 minute

I was a little late to the gym so this is all I could get in. I am happy with this session and hopefully will be getting better my next heavy day.

Heavy Bench

Paused bench
255x2, 255x2, 265x2, 275x2, 290x2
I am happy that 290 was good with 4 sets before it
Close grip bench 5 second negative 1 min rest
225x5 rest 225x3
Close grip touch and go 135x15, 145x15, 160x12
pull downs 100lbs amap
overhead db press 30lbs amap (around 25 reps)

Bodyweight is steady at 275 in the am which is good, did a lot of rep work today just trying to get healthy and put on some decent muscle for this off-season. My new bench form takes a little getting used to however I felt strong with it.

deadlift reps

Deadlifts for reps
425lbs x 8 reps and a very purple looking face
deficit 455x1 3 sets
close stance paused squats
225x3, 275x3, 315x3
Snatch Grip Pulls
the bar with some truck tires attached for 3 sets of 8
leg raises.

8 reps is the most I have done on deads in years probably. It was as awful as I thought it would be. However with the goal of a 650ish pound deadlift, I have to put in the work

Excited for Max Effort Bench tomorrow now that I have fixed my technique.

Max effort squats

Today was good and bad but a great learning experience. A max effort day is great for accessing where you break down in your form as the weight gets heavy.

Squats 405x2, 430x2, 465x2 (10lb 2 rep PR)
wrapped knees 465x1 (I wrapped my knees because I may do a competition where you have to wrap your knees, this felt awkward and awful and I may not do that competition if it does not get better.)
seated good mornings 3x8 95lbs, 115lbs, 135lbs
leg press 3x20 3 plates
seated band leg curls 50
abs decline 30

during squats I dropped my chest while coming out of the hole on my heavy lifts. This is a half mental, half physical problem.
The solution will be paused squats in the hole and seated good mornings. For the mental side, I will just have to get my head out of my ass.

http://youtu.be/BR-LJzCLT98

cube reps bench

floor press 225x8 too light 235x8 just right
close grip bench 135 for 3 sets of 12
log press 4x20 extra lbs, 4x40 extra lbs, 3x50 extra lbs, 3x50 extra lbs
band press downs 100
pull ups 3x8 assisted


this was not too hard of a session. Still figuring out how much weight to use on these different days. Im sure by the end of 10 weeks I will figure something out.

Dynamic Effort Deadlifts Cube style

Deads 8x1 405
added 1 chain each side x1
added 2 chains each side x1

I do speed deads for only one rep, This has always worked for me.

Snatch Grip Deads 3x6 225
Front Squats 3x5 135
Shrugs 3x12 275
GHR 2x5 (the ghr digs into my thighs so the pain hurts more than the actual movement)
face pulls x50

Deads felt good and fast today below are the 3 videos I took

http://www.youtube.com/watch?v=cN6e3lHxiQo   2 chains

http://www.youtube.com/watch?v=aZhaVj0A31A  1 chain

http://www.youtube.com/watch?v=dF_uDB_qu9E

Assistance Day

Overhead presses 3x8 95lbs
Pull ups assisted 4x6
Chest supported rows 4x10
JM Press 3x10 75lbs
Curls 3x12
Leg raises 3x12

I suck at overhead pressing so this will be a staple on my assistance day. Everything else is for weak points. I do not spend enough effort on pull ups and rows. Hopefully this will yield me a few gains in the future.

Bodyweight: still fat...

Squat reps day
355x8 reps after viewing the video I should have either did more reps or throw a second set with higher weights in. This was too easy so next rep day I will adjust accordingly
Good Mornings with 85lbs 3 sets of 5
lunges with 20lbs 3 sets of 15
paused oly squats 5 second hold with long negative 225 for 3 sets of 2
abs 60 reps

All and all an easy day that I am now feeling guilty about. But I am a long ways from competition so I wont be too hard on myself. Everything is feeling o.k. at this point.

http://youtu.be/Xm2cp8tFNk8

Dynamic Effort Bench

2nd day of cube calling for some dynamic effort bench.

Bench (with what I can only guess is an earth crushing amount of Chain weight...no seriously I dont know how much chain weight because who gives a shit)
8 sets of 3 with 185+chain
1 set of 1 with 205+chain
1 set of 1 with 225+chain
1 set of 1 with 245+chain (this is when the speed of the bar finally slowed down so I stopped there)

Incline Dumbbell
65lbs for 2 sets of 15

band press downs with red elitefts bands (im sure its light or average) x100

log clean and press with no added weight 3 sets of 5

band flys 2 sets of 12

Bench went well especially since I have corrected not squeezing my lats at the bottom of the movement. This alone could have cost me 20-30lbs last meet. Everything is moving in the right direction.

Supplements
Mp Assault
Green Mag
Samuel Adams
ZMA

Cube Heavy Deads

Keeping a new log away from sites like T-nation, Bb.com, etc... just because I dont feel like messing with those sites at the moment

Starting a new training cycle and going with the cube method since I am off-season and want to just mess around with an easier program than Josh's. Started at my new gym today, Back to Basics in Towson, which is a hole in the wall with serious lifters. This environment is exactly what I need to keep improving.

Messed around with Sheiko a week ago and hated life and lifting so I stopped that...

Todays work

Deficit Deadlift
480x2 for 5 sets

Deads paused at the knee
315x3 for 2 sets

DB rows
65 for 3 sets of 10

DB Shrugs
75 for 2 sets of 20

30 leg raises and 3 sets of 5 GHR

Bodyweight in the A.M is around 275-276

Supplements
Pre workout MP Assault
Post Green Mag
ZMA to sleep