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[G BUFF]

3/22/12

ME BENCH
Sling shot 365-2, 405-1
Add shirt and 1/2 board
405-1, 525-1,550-1

pushdowns- 15x5
DB clean n press- 8x3
abs-12x4
bike 40 minutes

[G BUFF]

3/24/12

SSB Box Squats
334-2x8
GHR-8x3
Rev Hypers-12x3

Thats pretty much it except cardio and stretching and rest the rest of the week.

[G BUFF]

MEET UPDATE

Monday morning I was 214 then 206 by Friday morning. Nothing to eat from 10am friday til 10 Sat. with a little cardio in a rubber suit and lots of sucking on candy and spitting I weighed in at 198. I was able to get to 209 in 3 hours and 21 by Sunday AM.

I opened with 760 which was pertty deep but kind of tough to finish the lift, but I got it. I went 804 next and was called for deptth by the 2 side judges. I took it again on my third and went a little deeper but couldnt stand up with it.

On the bench I opened with 512 which flew up pretty nice. Then went 534 (I think) again it went up fast and good. Third was 551 whjch came up a little slower but was a good solid lift.

I was going to open @ 573 on the dead lift but lowered it to 551 bacause my back was pretty fried from the squats. 551 was pretty easy so I went 584 for my second, came up better then the 551. I told Mark and Bill "lets just go to 600 for the third, they said ok so I went to wait my turn for the third attempt.The 600 came up but was not easy and I was hardly able to lock it out before loosing my grip. So once the bar was on the ground Mark says that was a great pull and it was 617, I said no way then he kind of laughed and said yeah it really was, this is coming from a guy who named his meet "No Foolin" so I looked at Bill and he also said it was 617. So yes it was 617 a PR for me in the deads.
So after starting off not so good, I ended up with a 22 pound PR in the bench, 6 pound PR in the Dead lift and like a 6 pound PR on my total. Not huge progress but progress is progress. Both my squat and bench openers were my heaviest openers yet and I think my dead lift opener will go up next time also.

Thanks to the SUPERTRAINING TEAM everybody was so helpful and willing to help with what ever I needed. With out them these numbers dont happen. Thanks again1

[G BUFF]

4/8/12
Light SSB box squats and some SSB GM's just to get some soreness out of the way for Tuesday.

4/9/12
DE Bench w/ reactive Sling shot. & 96 lbs. of chain
225-3x4, 255-3x4
4 board close grip w/ chains- 8x2
Push downs-12x5
DB Clean N press-8x4
CG pulldowns-10x5
Face Pulls-12x5
Oly bar curls-12x4
abs-15x4
lite stretching.

[G BUFF]

4/10/12
DE Squat/DL
Squats into 14" chain w Oly style cambered bar
225 + 96 lbs chain - 3x8 raw no belt

Fat Gripz SLDL 9x4
GHR- 8X4
Abs-15x4

[G BUFF]

4/11/12
ME Bench in rack w Sling Shot, alone
315-5, 365-3x2, 385-1x5
DB Bench-12x4
Palms facing tri ext w/ minis- 12x5
Push downs- 12x5
DB Clean n press-8x4
Chest supp row- 10x4
Hammer curls- 10x4
Abs and stretch

[G BUFF]

4/13/12 @ST
GCB w/ purple bands high box, blue pad and briefs
330-2, 420-2x8, 470-1, 510-1, 540-1
GHR- 8x4
Back attack-8x4

[G BUFF]

4/15/12
Fat Gripz floor press- 225-5x4, 275-3x4
Incline DB Press-10x4
Push downs12x4
DB Tri ext- 10x3
DB Clean n perss-8x3
Abs n stretch

4/16/12
lots of back work

[G BUFF]

4/17/12

SSB into 14' chain loose trx no straps
295-3x2, 315-3x6

Sumo Pulls-w/ purple bands315-3x8
T Bar shrugs-8x3

[G BUFF]

4/19/12
ME Bench w/SS
315-5, 365-2, 375-2,385-1, 395-1, 405-1
That was it only had an hour.

[G BUFF]

4/21/12
Squats at ST Iron Wolfe , low box 3 pads & briefs
425-100 lb chain-2
425-140 " : -2
425-180 " " -2
425-220 " : -2
425-260- " " -2
425-300 " " - 2
475-300 " " -1
535-300 " " -1
555-300 " " -1

[G BUFF]

4/24/12
SSB into 14" chain w/ green bands loose suit n/s
245-3x3, 275-3x5
Deficet conv. pullsw/ monster doubled hook grip
225-5x3, 275-5x2
GHR- 8x4
Stretch

[G BUFF]

4/26/12
ME Bench w/ s/s
365-2, 385-2,405-1,420-1
Incline DB press- 12x4
Push Downs-12x5
Chest Supp.Row-8x4
PD Machine- 8x3
DB Clean n press- 8x3
Curls- 10x4
lots of stretching

[G BUFF]

4/27/12
SSB w/ 100 lb. chains
425-2x8

5/1/12
Oly style cambered bar w/ loose suit n/s
315-3x4, 335-3x4
Sumo pulls w/ green bands, hook
225-3x3, reg grip-315-2x3
GHR-8x3

5/2/12
RH Rows- 12x5
RH Shrug-12x4
Pull downs- 8x5
Alt DB Curl-10x4
Stretch

[G BUFF]

5/4/12
GCB w/ monster doubled, high box blue pad and briefs
330-2, 380-2, 420-2x5, 470-2x3, 510-1, 560-1, 600-1
GHR-10x4


5/6/12
Speed Bench w/ minis
185-3x8
Trap bar lockouts- 165-6, 255-6x4
Rope push downs- 12x5
Chest supp. row- 8x5
CG Pulldowns-8x5
Laterals-12x3
Alt. DB Curl
Abs/ stretch