Deadlift Training

DEADLIFT

Deadlift:
Glen: up to 405×3 raw
Daniel: up to 515x1x3sets raw
Will: up to 525×1 raw, 495×1, 505×1, 515×1, 525×1, 535×1, & 545×1 in an old very loose suit
Tim: up to 565x1x5 sets, 505x5x3sets all raw

Assistance was GHR, Hypers, CS Rows, and Abs

Solid session for everybody. Tim is doing an old program with a ton of volume, so we just laugh at him huffing and puffing. Will’s back is coming along nicely and he is starting to get his training back in gear. Glen and Daniel are in the final stages of meet prep and feel pretty crappy overall (normal for 5 weeks out), but their strength is up so they are dialing it in.

Bench Training

BENCH

Bench against 120lbs of chain:
Will: raw up to 295×1 full range, 315×1 2-board
Glen: up to 225x1raw and 185x2x4sets
Brandon: up to 245×1
Tim: shirted up to 455×1 to a 2-board
Daniel: shirted up to 475×1 to a 1-board

Assistance was CS Rows, Band Triceps and Pull aparts, and shoulder work.

Well, I wouldn’t say it was a good session, but I got work done. Everybody had a bad session, missed weights, horrible setups, incorrect weight calls…everyone was just off today. I guess that’s how it goes sometimes.

Squat Training

SQUAT

Free Squats, Straight Weight:
Will: up to 2 sets at 505 and 2 sets at 555 in briefs
Daniel: up to 605×1 in briefs and 685×1 reverse Band
Glen: up to 375×1 and then 325x1x5sets

Box Squat against 170lbs in chain:
Tim: up to 415x2x10sets, 465×2

Assistance was a mixture of GHRs, Reverse Hypers, GHR Back Raises, Upper back GMs, and Abs.

Training Update

SUNDAY BENCH TRAINING

Reverse Band Axle Bench:
Will and Tim worked up to 435×1, Glen worked up to 345 and then did some drop sets.

Accessory work was a mixture of pullups, back, shoulders, bi’s and tri’s.

TUESDAY LOWER TRAINING

Will:
Reverse Band Deadlifts:
up to 595×1, 515x1x5sets

Tim:
Free Squat in Briefs:
up to 645x1x5sets, 555x3x3sets

Assistance was a mix of Reverse Hypers, Abs, GHRs, and Back Work.

Training is going well.

Squat Training

SQUAT

Will and Tim:
Box Squats +150lbs (Will) & 170lbs (Tim) of Chain:
Will: up to 285x3x3sets, 305x3x1set, 325x3x4sets
Tim: up to 375x2x10sets, 425×2

Assistance was a mixture of GHRs, GHr Back Raise, Abs, Hypers, and Deadlifts

Deadlift Training

DEADLIFT

Raw Deadlift:
Will: up to 405x3x5sets
Tim: up to 555x1x8sets, 505×5, 505x3x2sets

GHRs, GHR Back Raises, CS Rows, Abs

Solid session. Nothing special, just getting work done. Daniel and Glen are deloading so they took the night off before hitting the home stretch for their meet.

Lower and Upper Training

Weekend Squat Training:

Free Squats, Raw:
Will: warmups, 375×3, 415×1, 425×2, 465×1, 500×1
Glen: warmups then worked up to 425×1 for a PR

Safety Squat Bar Box Squats against green bans and 1 chain, Briefs:
Tim: 385x2x10sets, 425×2, 515×2, 585×2

Free Squats in Briefs, Straight Bar (this was done Sunday):
Daniel: warmups, 455×1, 495x1x6sets

GHRs, Abs, Reverse Hypers, Adduction work

Weekend Bench Training:

Bench:
Will: raw up to 365×2, in Tim;s VERY loose RageX: 3-board: 405×3, 455×3, 495×3, 545×1, 585xmiss
Glen: up to 305×1, pause work with 255 for several singles
Tim: 3-board: 365×3, 385×1, 405×1, 425×1

CS Rows, Side/Front/Rear Laterals, Triceps, Biceps

Everybody is doing pretty well training. Tim finally learned that if he actually takes a down week or deload and takes it easy he rests much better and comes back stronger and faster…imagine that. Daniel and Glen are dialing it in for their meet at the end of February. Will is inthe begining stages of cranking his training back up and will be looking for a meet in the early summer.

Update

FYI – Tim sucks at updating this page worse than Will…

We are still Training. Glen and Daniel have a meet coming up in Feb. Will is still progressing with rehabbing his back and is thinking about a meet next summer. Time is a fat slob and is eyeing the ProAm next Aug where he will hopefully hit a Pro Total.

Update

Tues. 11/29/11

ME Lower

Rev. Band Pulls (Avg. band)

• Will: Worked up to 585×2, raw
• Daniel: Up to 685×1, in briefs
• Tim: Up to 685×1, raw

Usual assistance work followed.

Thurs. 12/1/11

Upper

Bench

• Daniel worked up to 585×1 3B in his shirt
• Tim worked up to 315x6x4 sets in his slingshot

Lots of Assistance work followed.

Daniel is getting some good work in his shirt. Tim’s chest has been injured somehow, so he is using a slingshot to work around pain during benching.

Sat.  12/3/11

Lower

SSB Box Squats

• Glen worked up to 365×1
• Will worked up to 385×1 followed by 245x5x5 sets

Box Squats + choked green band + 1 chain per side

• Tim worked up to 375x2x10 sets, 415×2

Sun 12/4/11

ME Upper

Tim was deloading this day, so he didn’t really do anything except spot and load.

Rev. Band bench (light band)

• Will worked up to 465×1
• Glen worked up to 365×1
• Carter worked up to 545×1 2B in his shirt

Box Squats (Daniel only)

• Daniel worked up to 505×1, 555x1x2 sets

Tues. 12/6/11

ME Lower

Tim was still deloading, so he didn’t do much. Will and Daniel took the day off.

Deadlifts

• Glen worked up to 385×3 (PR)

Thurs. 12/8/11

Upper

Bench

• Daniel worked up to 405×2
• Tim: up to 335x6x4 sets in his slingshot

Lots of accessory followed.

Catch-Up

Hope those that are reading this had a great Thanksgiving. I’m gonna try to not get in the habit of updating this thing once every 10 days. That’s mainly because it’s tough to remember what everyone has done from memory alone. None of use physically write anything down, this blog is about as close as we get. Anyways, here’s what went on over the past few days.

Sat. 11/19/11

DE Lower

Box Squats w/ straight bar

• Glen: Worked up to 335×5 to a high box (PR)
• His hip was bothering him, so I had him go to a high box

 

Box Squats w/ SSB + Choked green bands

• Tim: Worked up to 365x2x10 sets, 425x2x2 sets

Supplemental and Accessory

• Speed pulls + doubled monster minis, Rev. Hypers, Band Leg Curls, GHR Back Extensions, Abs

Sun. 11/20/11

ME Upper (Lower for Daniel)

Swiss Bar Bench

• Glen: Worked up to 315×1 (PR)
• Tim: Worked up to 315×1, raw and 375×1 w/ slingshot

Good bench day for Glen, crappy day for Tim.

Box Squat

• Daniel: Worked up to 555×2 in briefs and 600×2 in briefs w/ rev. band

Supplemental and Accessory

• Rev. Grip bench, band pressdowns, CS Rows, Curlz for the Girlz, Shoulder stuff, Abs
• Daniel did Rev. hypers and GHRs

Tues. 11/22/11

ME Lower

3″ Deficit Pulls (raw, conventional)

• Daniel: Worked up to 405 for a few singles, then 315×5
• Tim: Worked up to 585×1 (PR), then 405x5x2 sets
• Will: Did a few pulls w/ 315 w/o the mats (deloading)
• Glen: Resting his hip (aka, being a pansy)

Supplemental and Accessory

• Pendlay rows, Rev. Hyper, GHR, Abs

Wed. 11/23/11

Upper

Daniel worked up to a 545 2board bench in his shirt.

Tim did his usual upper assistance stuff at a commercial gym.

We all do something different on Wed. and Thurs.

Sat. 11/26/11

DE Lower

Box Squats w/ straight bar

• Glen: 255x5x5 sets

Deadlifts

• Glen: Up to 405×1 (PR)

SSB Box Squats + Choked Green Bands

• Tim: Up to 400x2x8 sets, 425×2, 455×2, Added 3/4″ mat: 475×2, Added 3/4″ mat: 515×2, 565×1 (PR)

Supplemental and Accessory:

• Sumo pulls + doubled monster minis, Rev. Hyper, Band leg curls, Back extensions, Abs

Sun. 11/27/11

ME Upper (Lower for Daniel)

Bench

• Glen: Worked up to 305×1, then 225x5x3
• Will: Worked up to 405×1
• Tim: Worked up to 385×1 to a 1board, then 555×1 to a 2board (PR) in his shirt

Box Squats

• Daniel: Worked up to 605×1 in briefs (PR), then 655×1 w/ rev. band

Supplemental and Accessory

• Band Pressdowns, Chins, CS Rows, bradford press, Abs, Rev. hypers and GHR (Daniel only)