Past Training Log
2004 WABDL World Bench Press and Deadlift Championships - Reno, Nevada
| Thursday
- November 4 - Bench Press bodyweight - 273.0 More work in the F6: 135x5 225x3 275x1 315x1 shirt on . . . 405x1 3 board 455x1 2 board 475x1 500x1 515x1 NEW PR! Triceps fried . . . home to feed. |
| Thursday,
October 28 - Deadlift Bodyweight - 269.9 This was the LAST deadlift workout before Worlds and it stunk . . . IMPE was soooooooo damn hot I was soaked with sweat just from putting my suit on. You'd think somebody would just go turn on the damn airconditioners. But nooooooooooo . . . . wouldn't want to spend any money on keeping a workout facility tolerably cool. Deadlift - 225x3 315x1 405x1 495x1 Straps up . . . 625x1 Oops . . . forgot to get the suit pulled up enough and couldn't get my fat ugly ass down to the bar. I muscled up the weight Not wanting to end my cycle with a crappy pull I did it again with the suit pulled up right. 625x1 Rack Squats - 675x5 Rack Lockouts - 585x5 My elbows weren't bad from benching, but all it took was 5 reps of rack squats to make them writhe. I want a safety squat bar for Christmas. This seems like a loooooooooong cycle, though it hasn't been. Maybe it's because those of us who went to Nationals went right into this cycle with no rest after. Time to rest, eat, and prepare to dominate. |
| Wednesday
- October 27 - Bench Press Bodyweight - 272 Janne asked me last week to come in and bench on Wednesday, and I'm very glad that I did. I wanted to find a touch weight for my F6. I had only worked up to 425 with it previously, which of course didn't touch. Bench Press - 135x5 225x3 275x1 315x1 Shit on . . . 405x1 no touch 425x1 no touch 455x1 no touch 475x1 Barely touched . . . shot up like a warmup 500x1 ALL Time PR Good touch . . . shot up like a warmup . . . err . . . a peanut. Jeff D. said I had 525 in me. Maybe next week. I had to pinch myself. I wondered if I'd ever see 500 with my lousy shoulders and elbows. Close-grip Bench Press - 325x4 275x8 Hammer Curls - 45x15x2 Yep, not a bad day! |
| Friday,
October 22 - Deadlift Bodyweight - 272 I took last week off to let my back heal. Since then, I've been visiting the chiropractor and my back is feeling much better. However, I went to bed with a fever and sore throat last night and suffered through the night with it, so I was very worried that this workout might be a waste. But, fever and all, here's what happened . . . Deadlift - 225x2 315x1 405x1 495x1 (straps up, then . . . ) 605x1 725x1 All-Time PR!! Incredibly, 725 felt as easy as 705 two weeks ago. I'll have some serious thinking to do about my attempts. Rack Lockouts - 585x3 585x5 No rack squats today. Home to rest and rehydrate. Deload starts next week. 275 Open and Submasters in Reno: Beware! |
| Tuesday
- October 19 - Bench Press Bodyweight - 272.5 Easing back into bench. It was good to lift with no pain for a change. Bench Press - 135x5 225x5 275x3 315x5 Easy and pain-free. Close-Grip Bench Press - 315x5 Shoulder and tricep assistance. Cadio - Bike x 20 min. |
| Thursday
- October 14 - Deadlift Bodyweight - 274.5 dressed, so about 271 Took the day off to allow my back to heal up. My weekend driving and crappy bed didn't allow my back to recover normally after last week's workout. I'll go for a single with 720 or 725 next week. It will be my last heavy pull day before Worlds. |
| Tuesday
- October 12 - Bench Press Bodyweight - 272.5 I'm taking two weeks off from heavy benching to let my elbows and shoulders calm down. Did a couple sets of high reps under 200, then shoulder rehab and "light" triceps. Helped Laramie, Alex, and Amrit with their shirts. |
| Thursday
- October 7 - Deadlift Bodyweight - 270 Deadlift - 225x3 315x1 405x1 495x1 Straps up . . . 605x1 705x1 Fast - Accelerated - Smooth - Much easier than my old gym 700. 715 or 720 next week. Stiff-leg Deadlift - 605x3 PR!! Busted the 600 pound cherry in stiffs! Rack Squats - 805x3 PR!! Busted the 800 pound cherry in rack squats! . . . and got a nasty abdominal cramp on the third. The third bobbled on me at the top and I had to bring it under control with core/torso strength. Thus, the cramp. Cardio - bike x 15 |
| Tuesday
- October 5 - Bench Press Bodyweight - 268.5 This was a piss poor bench workout . . . other than seeing my new guys improving. I find that as I begin to head toward a peak in deadlift my shoulders and elbows start to feel beat up. I think I'm going to take a couple weeks off from heavy benching and work on more shoulder stability and recovery. The F6 is good. I needed a shirt that will help me transition up in the mid-400s and condition my elbows to handle the heavy weight. Worked up to 425 with the F6 and didn't touch . . . probably needs 445~455 to touch. The Phenom would probably need 475+ at this bodyweight. So . . . no heavy benching for a couple weeks. Time to rest, recover, and strengthen some weakness |
| Thursday
- September 30 - Deadlift Bodyweight - 268.3 Deadlift - 225x2 315x1 405x1 495x1 Straps up, then . . . 585x1 685x1 585 was awkward; 685 felt easier. I think that first straps up set is good for me. The suit gets set in the hips and I get better focused on setup. Stiff-leg Deadlift - 595x3 PR! Rack Lockouts - 705x2 These kicked my ass . . . I think the stiff legs must pre-exhaust my traps for lockout. Or maybe I'm just a worthless mound of flesh. Rack Squats - 785x3 These were to easy . . . 805 next week. Cardio - bike x 20 |
| Tuesday
- September 28 - Bench Press Bodyweight - 268.5 Dang! This new Purina Whey Protein really works. And they say it's good for feeder cattle, too. This was a light bench day as I'll start working in the Fury next week. My elbows and shoulders feel a little less banged up this week. Bench Press - 135x5 225x3 275x2 315x1 Close-grip Bench Press - 325x4 (almost 5) 275x8 Lateral Raises, Inverted Lateral Raises, Front Raises - 15x15x2 Hammer Curls - 25x15x2 Tricep Pressdowns - stack x 15x2 Cardio . . . yes, Cardio: Bike x 20min. |
| Thursday
- September 23 - Deadlift Bodyweight - holding steady at 266.5 Deadlift - 225x2 315x1 405x1 495x1 Straps up for . . . 670x1 This flew off the floor, but the lockout slowed noticeably and felt awkward. This is a problem of setting up in the new suit. I need to execute the set up perfectly . . . no margin for error. Also, I need to hit a "1st Attempt" single about 100 pounds under my target weight. I did this last cycle with much success. My first straps up set would feel uncomfortable but light, then my target set was cake. This is what I will get back to. I'm unsure of the ninja shoes. I suspect they have a bit more heel than I thought. Back to slippers. Stiff-leg Deadlift - 585x3 PR 3rd rep gave me bloodshot eyes. I'll do 600+ before Worlds. Rack Squats - 775x3 . . . and then I collapsed, a useless, quivering mound of sweaty lipid tissue. You do rack squats, be ready: they bring an ass whoopin' with 'em. On a positive note, this was a "clean" set. Any rep of rack squats with that kind of weight during which you don't shit yourself is a victory in and of itself. Rack Lockouts - 700x1 . . . barely. I sat my kicked ass down and rested, and then . . . 675x2 I need to do these before rack squats. Rack squats are moving up nicely, but these need work. They'll get moved up in the workout. Blake is becoming an outstanding training partner on deadlift days, and that's saying alot since I've had many training partners over the years. |
| Tuesday
- September 21 - Bench Press Bodyweight - 266.5 Bench - 135x5 225x2 275x1 315x1 365x1 Sore elbows still from rack squats. Close-grip Bench Press - 325x4 275x5 Assistance - Lateral Raises, Inverted Lateral Raises, Front Raises, Bent Laterals, Hammer Curls, Tricep Pressdowns Cardio - Bike 20 minutes |
| Thursday
- September 16 - Deadlift Bodyweight - 267.5 Deadlift - 225x2 315x1 405x1 495x1 655x1 This was in my new Max DL. Same size as the old one . . . 37 . . . but with standard straps. My old one has 3 inches added to the straps. This suit is MUCH tighter. Once I learn to breathe in it and get down to the bar, it'll work well for me. Stiff-leg Deadlift - 575x4 PR! The 4th rep was balls to the wall. Thanks to Blake for yelling for me to get the lockout. That made the difference. Rack Squats - 765x3 Not enough time to get lockouts this week. I'll do a double set next week. Nice group from my squad in the room today: Harry, Amrit, Rose, Alex. But a few missing. Where's Quoc? |
| Tuesday
- September 14 - Bench Press Bodyweight: 267.4 Bench Press - 135x5 225x2 275x1 315x1 350x1 385x1 Nice and smooth. This is the same weight that separated my shoulder last October, so it's very good to nail it and get it behind me. Close-grip Bench - 325x1.5 Alex saved me . . . I mildly tweaked something in my deltoid. 225x2 Still tweaked, so I'll make next week a down week and do more rehab. Skullcrushers, pressdowns, shoulder rehab. Cardio - Bike x 20min Alex, Laramie, Amrit and Ken were there today. |
| Thursday,
September 9 - Deadlift Bodyweight - 264.5 Deadlift - 135x2 225x1 315x1 405x1 495x1 640x1 Not bad considering my back was a little sore from sleeping the wrong way. I also need to use less energy coaching leading up to my target set. Stiff-Leg Deadlift - 565x4 PR Rack Lockouts - 655x3 Rack Squats - 755x3 PR LOTS of people in today . . . we'll have some excellent deadlifters in the future. |
| Tuesday,
September 7 - Bench Press bodyweight - 264 More progress with Harry, Alex, Ken, Rosemary. Also Laramie and Amrit were there, and Hai Nguyen and Brent Dreger showed up later. Bench Press - 135x5 225x2 275x1 315x1 355x4 375x1 My tricep training is working. The bar accelerated through the lift. Close-Grip Bench Press - 325x4 295x5 Shoulder Stuff - Lateral Raises, Inverted Lateral Raises, Front Raises, Hammer Curls Tricep Pressdowns - 2 set of lots of reps with the stack |
| Thursday
- Deadlift Bodyweight - 264.5 Good workout . . . some new guys pulled well. The Vietnam boys were there getting ready to shock people in Reno. Alex has his Max DL now and 400+ is just around the corner for him. Harry Tsang is coming along . . . he'll be a good deadlifter. Deadlift - 225x1 315x1 405x1 495x1 625x1 Forgot to set my suit right . . . it was tiiiiiiiiiiight Stiff-Leg Deadlift - 545x4 Picking up (no pun intended) where I left off last cycle. Rack Lockouts - 635x3 Rack Squats - 745x3 745x3 Cardio . . . yes Cardio Biked for 10 minutes then rushed home to watch some football. |
| Tuesday,
August 31 - Heavy Bench Bodyweight - 265.5 Good workout with Alex, Harry Tsang, Quoc, and Hung. Bench Press - 135x5 225x3 275x2 315x1 345x5 365x1 Certainly could have doubled this; possibly tripled it, but the avuncular one knows better than to take risks with crappy shoulders. And no elbow pain . . . very good. THE RACE FOR A RAW 400 HAS BEEN JOINED! BEWARE JANNE, YURI, and JEFF . . . Close-Grip Bench Press - 315x5 275x5 Rotator Stuff - Lateral Raises, Front Raises, Inverted Lateral Raises Hammer Curls Tricep Pressdowns 3 sets with unGodly weight |
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