Right now I have 5 weeks to get ready for the FitExpo. Leg is feeling better and expect training to be intense.
Last USPF meet I did was FitExpo Jan. 2008. I bombed in the Sq for depth. This is the first time I have ever bombed in the sq. The previous USPF meet to this one was August 2007. My numbers at that meet were:
Sq 909
Bench 650
DL 744
Total 2303
Goals for FitExpo 2009 are:
Sq 936.7
Bench 677.7
DL 788
Total 2402.4
I expect that 936 should be a 2nd attempt. Grip work should make 788 cake. O'yeah the bench hmmm this is a 22 lbs pr from my current PR. I'll get there.
Posted 2008-12-18 3:48 PM (#11009 - in reply to #11008) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Those numbers are well within reach. You have some freakish squatting strength so you may be able to end up with another 20-40 pounds. It wouldn't suprise me at all if you benched that 677 and more.
Posted 2008-12-19 12:31 AM (#11028 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Bench day
Had to hit gym earlier then normal as my son Jonah had a band performance at school starting at 7pm. Holy shit what a horrible event! Bands in elementry schools are terrible. Jonah has his strengths in this world and rythem isn't one of them!
The other big deal today was that Jonah got in a fight at school. Its funny cuz Jonah is not an aggressive kid. I had to argue with the admin lady at the school. Apparently the kid attacked Jonah first and she knew it but Jonah was in trouble. Jonah threw him down and kick'm (love the cheap shot). Jonah was in trouble according to the admin person for not running to a teacher. She told me its about conflict resolution! Well I told her my boys have been told if someone touches you, then they have my permission to pound them. She didn't like that. I guess when the kid ran at Jonah, he is to run to a teacher. LOL She doesn't like me from two years ago when she called to tell me Jack was in a fight and I asked her if he won!
Shirted Bench off 2 boards
warm up to 315
405x2
495x2
585x2
635xdump
635xdump
take boards away
500xdump (Funny I did this raw x3 Sunday)
Floor Press
225x10
315x5
405x5
DB curls/hammer 6 sets each arm
Suspended Press using Fat bar (i set chains so bar is touching my chest) BRUTAL
135x5
225x5
315x5
405x4
455xmiss
315x10
Grip x 8 sets
Shirt I was using is too big. I am slowing taking in the sleeves like I did the last one. BUT I have some sort of Bicep Tendon issue. When I started to lower the weight at 635 and my bicep gave in. This has happened before but its been a couple months. I will ART and all will be better.
Posted 2008-12-19 1:30 AM (#11029 - in reply to #11028) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Hoss it was just a bad day and yeah the shirt is fucking big. When the arm is big it makes everything fucking hurt.
Don't over think it too much. You have been making great strides in your bench as of late.
Posted 2008-12-19 5:18 PM (#11052 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Extra recovery session!
Been doing a recovery session everyday after real training since the Diablo Meet. The idea is to get some blood flow going to help with recovery. The other thing is that I’ve been destroyed by the time the DeadLift has come around the last three meets. Been hitting the sled during these sessions also. Although this session I skipped the sled, as my lower body is pretty sore. I will try and make these session under 30 minutes.
Bicep Tendon is still sore, so why not do some curls!
DB Hammer Curls 4 sets each arm
DB Curls 4 sets each arm
Triceps pushdowns 4 sets of 20 reps
Lat Pulls 4 sets
Grip work x 5 trips, I picked up one kettlebell in each hand (from the bottom not the handle) and walked back and forth along turf in the gym.
Green Band abs 3 sets forward, 3 sets each side
Got two new suits Thursday. One for pulling and one for squatt’n gonna be fun.
Posted 2008-12-19 10:20 PM (#11059 - in reply to #11052) Subject: RE: Hoss Log
Elite Veteran
Posts: 734
Hoss Cartwright - 2008-12-19 2:18 PM
Grip work x 5 trips, I picked up one kettlebell in each hand (from the bottom not the handle) and walked back and forth along turf in the gym.
This is one of my favorites...I wish I still had KB's. Anyway, try swinging your arm like a pendulum while hold the bottom of the bell...hang on tight, it might go flying!
Posted 2008-12-20 5:29 PM (#11089 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Dynmaic Squats
SQ to 13" box, Brutal! Walked all sets out and Chains were all the way off the floor. Chains swinging made it much hard to speed up walkout! This is something many of us struggle with. We all lift up and walkout too fast and loose stability.
425x2x2
425x2x2 +40lbs chains
425x2x2 +80lbs chains
425x2x2 +120lbs chains
Speed pulls 9 singles with Chains
Reverse Hyper x 4 sets
Abs x 3 sets
Solid session. I think the lower box I'll stay with for while. No grip work today, but all speed pulls were done with a long hold at the top. Diet has been solid. BUT yet again Janet brought in a cake. Couldn't walk away from that.
Posted 2008-12-22 5:14 PM (#11137 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Missed training Sunday as my wife a fund raiser/eWaste pick deal going for a woman’s group she belongs too. Sucked as I had to stand in the rain unloading peoples old TV’s and Computers etc. Only had one incident all day so not so bad. You ever shake someone’s hand that you want to punch, so you squeeze until their knuckles pop? I thought this schmucks glasses were gonna fall off!
Hit gym today at lunch for a fast 1 hour session. Mix of recovery and Dynamic work on the bench.
Sled 16 trips doing:
Sled Press
One arm sled rows
Press extensions
Bench with Doubled monster bands:
225x3x9sets
3 sets with Pinky on ring
3 sets with your don’t cut me off driving finger on the ring
3 sets normal grip
DB press
120x10x3sets
Lat Pulls 4 sets
Abs 4 sets
Diet wasn’t the best this weekend, but wasn’t horrible. BTW is now up too 316. Guess I am getting my bloat on.
Didn’t do grip as I may do some heavy pulling Tuesday. May not though as DL suit needs some adjustments and I just got a new squat suit. HMMMM we’ll see maybe both!
Posted 2008-12-24 12:55 AM (#11186 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Max Effort Squats
Got new suit and wanted to play in it. It was sooo tight. Took solid 30 minutes or so to get it all the way on.
Been a long day as we had a total of 11 kids at the house all day! I work from home, so u can imagine how productive that was.
Squats in single ply suit and all reps walked out like a man!
415x2 off 18" box
415x2 off 17" box
505x2 off 16" box
595x2 off 15.5" box
685x2 off 15" box
800x1 no box and added knee wraps & straps up
915x1 no box and added knee wraps & straps up
GHR x 3 sets
Kettle Bell pulls holding doubled Blue band. 4 sets
Thats it for today. I am very sore and will be in Wednesday to hit abs grip and sled. Found my squat speed again. I blew all the squats up very easy. 915 was good squat, but needed to get more CONVINCING DEPTH. I am sure i have another 50-70lbs in the tank with the squat. The walkouts were pretty good. The 915 was a solid walk out but I shook a bunch. I think my belt was a little to tight.
O yeah and I booked an all inclusive family trip to Cancun today for Jan 2-9. I will train there and hopefully keep my diet in ok shape. There is a Golds gym there.
Posted 2008-12-25 1:07 AM (#11214 - in reply to #11028) Subject: RE: Hoss Log
Member
Posts: 8
Location: Boston, MA
Hoss Cartwright - 2008-12-19 12:31 AM
The other big deal today was that Jonah got in a fight at school. Its funny cuz Jonah is not an aggressive kid. I had to argue with the admin lady at the school. Apparently the kid attacked Jonah first and she knew it but Jonah was in trouble. Jonah threw him down and kick'm (love the cheap shot). Jonah was in trouble according to the admin person for not running to a teacher. She told me its about conflict resolution! Well I told her my boys have been told if someone touches you, then they have my permission to pound them. She didn't like that. I guess when the kid ran at Jonah, he is to run to a teacher. LOL She doesn't like me from two years ago when she called to tell me Jack was in a fight and I asked her if he won!
Hoss,
That is too funny
I am going to have to remember those lines.
Posted 2008-12-26 1:34 PM (#11237 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Xmas day training. I got to the gym fairly early as I needed to head out to my mom’s in Modesto for Xmas by 10am.
Max Effort Bench Press
Curls x 6 sets 3 regular and 3 hammer
Cable tri’s 3 sets
Abs x 6 sets with spud strap
Bench
Warmed up to 315 raw. Then put on shirt.
405x2
455x1
495x1
495x1
545x1 touched this one
Chain suspended press set about 1” off chest.
135x10
225x10
315x10
405x7
405x6
455xmiss
Cable tri’s again with spud strap x 2 sets
2 sets of grip.
Had to leave!
Got a size 58 Titan Shirt two weeks ago. The first week I touched 495 in it. Then had sleeves taken in ½” for last week and I touched 495 again (although last week bicep was a problem). So had shirt taken in again ¼” for this week and touched 545 fairly easy. Plan is to have Juan take sleeves in again for next weeks session. Goal is to get the shirt to barely touch 600ish. I stopped with 545 this week as I wanted to not destroy my irritated Bicep again and save it for next week.
I am also having Juan added a couple of inches to my Inzer MaxDL to pull in. I like the Max DL because it gives me the some flexibility in the hips, while still keep them tight. The problem is that the straps are way too tight. I am looking forward to pulling Tuesday. I think part of my issue with the Bicep and Forearms now is that I am working my grip so often.
Posted 2008-12-27 1:10 AM (#11262 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Went in at noon today and place was vacant! Strange training in the gym alone.
Recovery session
Sled for 20 minutes, was easier to kill myself while no one was around.
Bench with monster Mini band holding suspended kettle bells x10 reps with pause at the top (video soon)
added 1 chain set up off the ground to add to instability- 10 reps
added another chain - 10 reps
added another chain - 10 reps
Posted 2008-12-27 5:31 PM (#11275 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Dynamic Squats/Deads
Late arrival to the gym, as I needed to drop kids off soccer camp.
Speed Deads raw - Doubled Monster Bands
135x1x3sets
225x1x3sets
315x1x3sets added belt here
also tried to hold weight for 5 seconds at the top of each rep
Squats all walked out and off box (Chains were all the way off the floor)
145x2
235x2
235x2 +120lbs chains
235x2 +200lbs chains
325x2 +280lbs chains
415x2 +280lbs chains
505x1 +320lbs chains
595x1 +320lbs chains
600x1
I am finding that these are making me learn to walk out slower and under better control. If you don't with the chains off the ground your gonna get hurt!
Abs x 5 sets
HOME!
So had to get home and work on the bathroom remodel. I have new walls up and drywall mudded etc. The only thing that I have been not wanting to do is get under the house and brace the shower drain. HOLY shit I have been under this house a few times, but not this end. This end of the house the space is much smaller. Well I can't handle crowds or tight spaces. When I went under the house today, I went nuts cuz it was to tight to get to the drain. Needless to say I now need to hire someone to do this, cuz there is no way. BTW I think I scared some people when I freaked out.
Jump to page : < 1 23456 ... > Now viewing page 1 [25 messages per page]
Hoss Log
Training Logs -> Team Super Training Logs
