Getting Strong...

[NorthernWisco]

10/25/09

Squat
135x5
185x5
225x3
add King V 48 straps down
315x2
365x2
straps up
405x1
455x1
495x1
515x1
545x1 fail half way up

Rack pulls
135x5
225x3
315x3
405x3
455x3

Green band pull through
5x10

DB Shrugs
5x10 (5 second hold)

Horrible day today in the gym. No bar placement felt horrible no matter where it was. Everything was heavy. Deloading this week now no DE work or accesory

[NorthernWisco]

Getting my straps hemmed up 2inches. I am able to get them up easily on my own without any trouble.

[Frank.S]

Bench is looking great, squat will come..

post a video of your squat next time, if you are failing half way up its likely just some minor technique issue.

[NorthernWisco]

THanks, i cant wait to do shirted 3 boards again now that i know how to use my shirt

[NorthernWisco]

Anyone have thoughts on dropping DE for more repeated effort raw for the second bench day. My reasoning is my low end strength sucks

[NorthernWisco]

10/27/09

Deload bench

barx20
95x20
25lb kettlebell hanging from green band on each side 4 sets 5 reps

Rev Band Row (laying on bench)

3 sets 20 reps

[Frank.S]

Originally Posted by NorthernWisco

Anyone have thoughts on dropping DE for more repeated effort raw for the second bench day. My reasoning is my low end strength sucks

If you drop it, more raw full ROM work won't help your shirted press. I would do boards instead.

[NorthernWisco]

So yesterday I decided to do a meet with no meet prep at all just did it to learn as some of the Top IPF people were there that I know as friends and i figured it would be a good day to learn.

Squat 1- 505 smoke show
Squat 2- 545 smoke show PR
Squat 3- 575 miss half way up

Bench 1 405 no touch miss
Bench 2 425 almost killed myself and kinda hurt my shoulder
Bench 3 pass

No deadlifts

Well I learned a ton yesterday and today we are going to the gym to go over some things that we saw yesterday as long as I am down here. Also I am now a USAPL judge. The real reason I came to the meet!

[NorthernWisco]

Trained a little with Tony Harris today. Taught me a ton.

[NorthernWisco]

yesterday 11-2-09

Squat
315x3
365x3
405x3
425x3

GM
3x10@145

DB Bench
45x10
75x10
85x10

SLDL
3x10@185


My elbow hurts sooo god dman bad

[NorthernWisco]

11-4-09
box squat
135x5
155x5
185x5
10x2@185+green

bench
135x5
185x5
225x3
add 2 board
255x3
275x3
285x3
add 46 f6
315x3
335x3
345x3
355x2 missed 3 about an inch from top

push downs
3 sets

dimel deads

3x20@185

[NorthernWisco]

11-6-09
zercher squats
bar x 10
95x10
115x10
3x10@135

speed bench
warm ups than
6x3@160+80lbs of chain

deadlifts
135x3
225x3
315x3
405x3
425x3
455x3

Wide stance gm (camber bar)
3x10@95


This week kicked my ass lol liking the program so far

[NorthernWisco]

11-8-09
squat
ss bar
barx 8
145x8
195 x5
235 x5
285x5

reg bar
315x5
add metal king v suit bottoms
365x3
405x3
425x3
445x3 (3 sets)

ss bar gm narrow
95x10 (3 sets)

db bench

100's x 10 (3 sets)

Axel bar stuff leg deads
115x10 ( 3 sets)

[NorthernWisco]

11-11-09

Box squat

135x5
135x5
185x2
add loose bottoms

8x2@185+greens+ 40lbs of chain

Bench
135x10
135x5
185x5
add 1 board
225x3
255x3
275x3
add 46f6 real BIG
275x3
315x3
335x3
335x3
255x2

push downs

3 sets

Dimel deeds
3x20@225

Rows 3 sets

[NorthernWisco]

11-13-09
zercer
3x10@135

speed bench
135x8
185x5
225x3+42lbs of chain
6x3@165+42lbs of chain
illegal wide, comp, narrow

push down
3x10

rev green deads
135x5
225x3
315x3
add rev green full unload right after knee
365x3
405x3
455x3
475x3
495x3(2 sets)
515x3

Seated gm
3x15@135

lat pulls

5 sets

[NorthernWisco]

11/16/09
Squat
bar x15
135x5 (2 sets)
225x5
add 48 king v
275x3
315x3
365x3
405x3
455x3 (3 sets)

Narrow GM
3x10@135

Db bench
50x15
75x10
105x8 (3 sets)

Front raises
25x15 (3 sets)

Stiff Leg Deds
185x10 ( 3 sets)

Tbar row
1platex20
2platesx20
3 plates x10

[Frank.S]

nice work..

when is the meet?

[NorthernWisco]

Janruary 30

[Frank.S]

lots of time, what are your goals?

[NorthernWisco]

600, 397, 575 (raw) 600 if i get a suit

[NorthernWisco]

11-18-09
squat low box
45x10
135x10
185x5 (2 sets)
add bottoms
6x2@225+blues

Bench
135x10
185x6
233x3
253x3
273x3
283x3
add 44 f6
283x3 no touch
327x3 touch 3rd
337x3 (3 sets)

push downs
3 sets

dimel deads
3x20@233

lat pulls
3 sets


Benching felt good wrist and elbow are sore on the left

[NorthernWisco]

meet on the 30th is a no go next meet is feb 13th ..................Semi pro football team I coach is having the combine on that date awesome right oh well more time to peak.

[Frank.S]

Only 2 weeks difference, not a big deal at all.

also.. bump y our bench goal to 401.. who does 397

[NorthernWisco]

lol true

11-20-09
Zercher squattttttttttt
45x10
95x10
135x10
185x10
225x10 PR

Speed Bench
warm ups
6x3@155+ 62lbs of chain (illegal, comp, Narrow)

Strait bar skull crushers
45x10
55x10
75x10
85x10 (3 sets)

Pin Pulls Lowest pin mid shin about 3 inches of ground
all weight plus mini and monster monster streched across so that 4 bands across
135x3
225x3
315x1
335x1
365x1
405x1 hardest deadlift i think i have ever done

Tbar row
3 sets

DB Curls
3 sets

[NorthernWisco]

Thought about deloading this week. But I am not beat up at all and feel good so why?

[kratos]

Originally Posted by NorthernWisco

meet on the 30th is a no go next meet is feb 13th ..................Semi pro football team I coach is having the combine on that date awesome right oh well more time to peak.

I thought you already sent in your entry form and fee.

[NorthernWisco]

i did it sucks