DL day Jan 30th. 2010

DL day Jan 30th. 2010
Using straps today Got a nice gash in the palm I have to let heal up, just want to work to something kind heavy out of rack and get healed for the meet in two weeks.

135 x 3
225 x 3
315 x 2
405 x 1
495 x 1
585 x 1
615 x 1
Very easy

Below Knee (pr = 775)
585 x 1
675 x 1
725 x 1
765 x 1
785 x 1 PR!
That was a cheap PR and very easy even with a very fatigued back from last week, I hadn’t went fro a PR at this level in about a year. Felt good

Speed DL
Some weight x a few


High Pulls
225 x 5

Throwing practice.
Ill be doing this stuff for two weeks straight after the power meet to get a break from the heavy loads a bit and get ready for my first highland meet but wanted to try some stuff today

Hammer
About 10 throws

Weight over bar
About 10

Fun stuff I can see this as being very addictive. I can also see how dead lifting heavy prior to throwing is not conducive to big throws thought I did pretty good.

Assistance training Jan 29th 2010

Friday Jan 29th
Pressing assistance day
feeling a bit week today went minimal rest and just got the work in


Strict press
Bar x 20
40kg x 10
50 x 10
60 x 10
65 x 5
70 x 5
80 x 5
85 x 5
90 x 5
95 x 5

Chins
10 sets 3 reps
1 set 18 reps
Not bad and no pain, I have chinned one time in the past 2-3 months, that’s not bad

Inverted chins
3 sets

Press outs
70 x 10
75 x 8 x 2

Triceps, biceps, face pulls & scap work
3 sets



Ok day got the work in

This Week Jan 28th 2010

Squat 1/27/2010

Squat kind of Jan 27th 2010
Man loaded the NSAID’s to get inflammation down and I woke feeling better then I have in a long while and also slept a straight 6.5 hours which is prob a several year PR for me LOL.

Squat to 19.5 inch Box.
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
465 x 2
485 x 2
495 x 2
These felt OK. Its hard for me to start from that not full squat position as Im actually stronger out of the hole but this causes no pain so Ill progress from here. After the meet coming up Ill move to move volume based training. I cant afford the recovery time right now.

Speed squats against gray bands with Tendo 16inch box
135 + gray x 2 x 8 sets
Some hip pain not horrible

Step ups, 13.5” inch box
60 x 5 x 5

Tons of squats with no shoes with bar, 95 and 135 lbs

Reverse Hyper
left leg 2 sets
Both leg 1 set

Abs

It’s a start

Fat Ass to Bad Ass Training Challenge

(8 week Fat loss and Performance Challenge by Staley Training Systems and USP labs)



PROMOTERS: Staley Training Systems & USP Labs

DATE: Begins February 22nd 2010
Ends April 18th 2010

AWARDS: USP Labs Prize Package and a 3 Day Stay at Charles Staley’s Bed and Barbell

What: The... Fat Ass to Bad Ass contest is an 8 week performance and body composition challenge being held by Staley training Systems in conjunction with USP labs. 8 Lucky individuals will be chosen to join one of two teams of 4. One team will get a training program and diet recommendations by coach Charles Staley. The Other will get the same by coach Phil Stevens. All individuals will also receive USP Labs new fat burner and muscle preservation product OxyElite Pro and advice as to its use during the program. The Kicker!! 8 People start the program. Only two will have a chance to be the one to win the prize package above. Every other week participants will post progress in the form of scale weight, waist measurement, progress pictures, and their training log (kept on the Team Staley Forum) from this info each week the participants will come up against an open to the public vote. The person from each team with the least amount of votes will be out of further involvement in the contest. Then there are only two, one on each team. The participants will again post scale weight, waist measurement, progress pictures, their training log , with as well the addition of a video of them completing a 1rm max deadlift to compare with their performance from a pre contest 1 RM deadlift test video submitted prior to starting the competition to evaluate how well they were able to maintain or gain performance while dropping weight/body fat. The final vote. will come down to a best out of three situation. The public vote will count as one vote, a vote By USP Labs counting as another, and an Undisclosed impartial judge being the last vote, to seal which person, from which team, wins the prize package. Train and living on site in person with both coaches at the Bed and barbell and a prize package from USP labs.

See PDF info, rules and entry app here

benchin Jan 25th 2010

Jan 25th 2010

Bench
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
335 x 1
370 x 1 easy
315 x 6

DB Row Ladders
110lbs x 3,4,5,6,7,8,9,10
rope rows 50 x 20 x 2sets

Triceps work
A LOT x a lot
Hammer curls a few sets
Band pull aparts,

Wednesday and friday training

Squat kind of Jan 20 2010

Just trying to figure out what I can do with no pain or minimal. We found that I can get to about 2 inches above parallel with no pain so I am going to work at least 75 % of the time at varied heights above parallel for a while until I figure things out, going to go next week and get Xrays

Anyway just worked box squats at various heights up to a measly 455 x 3 and then 405 x 3 x 4 sets

Then some left glute and left leg work

455 just felt heavy after not having squatted in a while which is sad as it was weeks ago I hit 570, But not help crying over split milk. I have a plan now at least and will get to work.

*****************

Friday Jan 22th
Pressing assistance day

Change it up for a day and do DB’s

DB Strict press
20 x 5
40 x 5
50 x 5
70 x 5
80 x 5
90 x 5
100 x 1
110 x Left 5 right 2
100 x 3
90 x 5
80 x 10
70 x 10
50 x 10
right arm is still so much weaker..

Rope Pull downs with gray band
80+ gray band x 5 x 5sets
80+ gray band x 10 x 2 sets

wide grip pull down
80+ gray band x 20 x 5 sets
Triceps, biceps, face pulls & scap work
5 sets

Triceps, biceps and face pulls = 3 sets

OK day nice change of pace for a day