Bench Week 3 of 10 for Arnold

Deload. 5 x 5 floor presses @ 315. Felt pretty good, just a little slower than I would have liked. I really like floor presses. I am weird the last couple inches before lockout. My right arm lags bad and I really have to fight. These have helped big time. If you don't do them, do, and go heavy. Incline DB presses, band press downs, and band flys finished the day.

Squats Week 3 of 10 for Arnold

Today was a deload day.  Felt good to take it easy.  3 sets of 2 with 480, felt awesome...  No discomfort in the hips so all seems to be good.  Did some raw pause squats and they were pretty good too.  I changed my foot position a little, pointing my toes further out to take some of the pressure of my hips and was able to get down and sit in to the squat and pop out really good.  I havent been able to squat raw and wide in a long time so I was happy with today.  Finished off with reverse hypers and planks.  All in all everything felt good and I think I'm just about healed up.

Deadlifts Week 2 of 10 for Arnold

Unbelievable...  I actually finished a deadlift day and completed all my reps.  Of course I had to lower my weight and recalculate my percentages but oh well...  I suck at pulling in the gym so to get some work in I have to do what needs to be done.  I pulled 515 for 2X2 and then 540 2X2 off blocks.  I got video of it all but for some reason the block pulls were sideways and I couldn't get them right.  I am really liking pulling in the Jack.  It really feels like its pushing you up.  My hip flexor is finally starting to feel normal again but if I try to squat or pull wide its still there.  If I can knock this head cold I will pretty much be 100%.

Week 2of10 Bench for Arnold

I had thought the bench meet Wednesday would cause some problems today... I was correct. Everything was off. I limped through half the heavy work and called it. Was supposed to finish with 545 to a 2bd for 2 but only got 1. Elbows, shoulders, upper back, everything was hurting. Skipped the heavy RB close grips and I love those. Did some band press downs and band flys and came home. Next week is deload and I need it for bench.
Merry Christmas everybody!

Week 2of10 squats for Arnold

Chilly for south Florida this morning so it took a little bit to get going. And my briefs were on real quick. After we got going the weight felt really good on my back. Everybody was looking strong this morning, or maybe we were just tighter than normal... I worked up to 2 sets of 3 with 605 straps down. Then 2 sets of 2 with 685 RB straps up. All of it felt pretty good and fast. I forgot to film so I didn't get to see anything. I definitely want to keep an eye on my depth...
Had a guest today from a local crossfit gym, Julie Rode-Wilson. She is doing a raw meet next month and came to get some work in. Her form is good just a couple minor tweaks and she'll have a good meet.

Christmas Bench for Charity

Wednesday night I helped and did a local bench contest to raise toys for local kids. I posted earlier that the gym that puts it on had been burglarized and vandalized and all the toys had been stolen. Well, when we showed up you would have never known. If I heard correct there were over 150 bicycles donated and over 1000 toys... It was the biggest collection they'd ever had. It was awesome.
Here we're maybe 20 girls and guys benching and my wife Mindy had the biggest bench for the girls with 215. I had the biggest for men with 555. I tried 575 which would have been a 2lb pr but I dumped it. One of my training partners Andrew Kneib got a 20lb pr bench of 450. All in all it was a fun night and it was really cool to see all the support for something like that. Sometimes I think that this country is gone to hell but then you'll see something like this and maybe there is a chance...

Week 1 of Deadlifts for Arnold

Totally sucked.
I've got my numbers out of whack and am going back to the drawing board. Last training cycle totally sucked for deads and tonight was a continuation of all that. I'm trying to think this out but I'm confused. The only answer that comes is I am a totally different puller at a meet than the gym. I know there's supposed to be a difference but mine is huge for pulls.
So, off to a Epsom salt soak and bench competition tomorrow night.

Helping Out

Today I didn't do anything since I'm doing the bench meet Wednesday. I'll deadlift tomorrow night and count my bench training for this week at the competition. Also found out some a-hole broke in, vandalized, and stole the toys that had been collected so far. Unbelievable. The big haul of toys comes in on the night of the contest but damn... Some people need a good dose of ultra-violence.
I'm helping some guys in the gym that are doing an APF meet in Orlando on February 23. One of them, Jason Breece, is really looking strong. He doesn't really know it yet but I'm trying to get it in his head. He has numbers in his head that look like he's underestimating by 100lbs... He had to take some time off due to a family illness and is just getting back in stride. I'm looking forward to seeing how the meet goes.

Week 1 of 10 Geared Training for Arnold

Good news came yesterday that I was getting in gear this week instead of another week raw. To say the least it made my day. I love lifting in gear. I love gear. I'm a gear whore 100%. I wouldn't powerlift if I couldn't use it. Can't explain why... It's just who I am. I don't look down on those who don't and don't understand why anyone cares how you lift, he lifts, or they lift. Lift and have fun.
I tried the Jack squatter today. No real opinion on it yet. I think the legs were a little long so I'll roll then up a little next week. I took 605x2x2 then 655 RB 2x2. All of it felt heavy but it moved OK. Depth wasn't great but not to bad for the first time in a new suit. I can't link videos here but you can check the video out on YouTube. My profile is bkupowerlifter.

Deadlifts 12 Weeks Out From Arnold

One more week of raw torture... Tonight wasn't too bad. 4x5 with 455. Conventional pulls have really been feeling good so it's still up in the air how I'll pull in my gear. Some rows, shrugs, and hypers finished the night.
I'm so ready to get in some gear. The geared meet prep is my favorite part of all this. I don't think I would even compete if I couldn't use gear.

Bench 12 Weeks Out From Arnold

Today I deviated from the plan to see where I was for the Christmas bench competition. I hadn't been in a shirt for six weeks so I was anxious to see how it would go. I had just gotten the shirt altered a little and thought it was a little too much and I was right. I tried to a 3 bd and it was all messed up. So, I cut some of the stitches out of the sleeve fin and put it back on. Worked really good and now I have some reference to get it re-sewn. I took 405 & 455 to a 2bd, 495 to a 1 bd, 545 all the way, and then 605 to a 3 bd. I felt a little slow but not horrible considering. Hopefully this link will work:
http://youtu.be/7ztZ_PI3meE

Squats 12 Weeks Out From Arnold

Today sucked... I sucked. No excuses. I've had some kind of stomach thing going on for a few days and its taking its toll. I spent as much time in the bathroom as I did lifting. I was supposed to go 5x5 but I did four sets and called it. I did my three sets of pause squats but my weights were terrible. 315 felt like 700... Hopefully this stuff will run its course and go. I just finished a huge breakfast at Perkins and I'm gonna try and gorge and push it out...
I limped through my lunges and extensions and the abs at the end royally sucked. I hate being sick as much as I hate lifting raw. Only five more raw sessions to go, thank God.

Acc 13 Weeks Out From Arnold

Tonight was supposed to be a test run in my Jack shirt. I had some work done to it this afternoon. Well, only one person showed up tonight so that was a wash. I did try the shirt on and it may have been a little to aggressive with alterations but I'll find out Sunday.
I started warming up like I was going in my shirt. As it became apparent I wasn't going to have spotters I cut it off at 365 for a single. I was a little annoyed so I didn't do a whole lot more. A couple sets of db flys, shoulder presses, band lateral raises, and band pre-hab. Not a very productive night but I did some work.

Deadlift 13 Weeks Out From Arnold

Lots of work last night. I was beat when I got home... I did speed pulls for 25 reps. I used 235 with the short orange bands. Fun. Next up was close stance squats for 3x8. Then dumbbell rows, shrugs, and finished off with hanging abs. I haven't done those in a long time and my abs are SORE. A lot of volume and it got me. But, I know the carryover to the gear is gonna be awesome.
I'm taking my shirt to get some alterations tomorrow. Tweaking it just a little and am going to try it out tomorrow night. Work up just a little to see where I need to be for the charity bench competition. I'm looking forward to this it'll be a lot of fun plus bring in a bunch of toys for kids at Christmas time.

Bench 13 Weeks Out From Arnold

Bench training has been going pretty good so far. Feel really stable and strong. I'm loving floor presses and how I think there working. Sets of 5 reps today with 335. Got a little heavy there at the end but they felt good. I did wide grip presses for reps, some skull crushers, and push downs to finish up.
On the 19th there is a local charity bench press competition here if Ft Myers. A couple guys from the gym and myself are going to do it this year. I'm gonna shirt up and see how it goes. I'll probably put my shirt on Thursday and get a feel since I haven't put any gear on since the XPC. It'll be fun and they always collect a lot of toys for kids.

Squats 13 Weeks Out From Arnold

Today was speed work. Took forever to warm up but I finally was able to get down. 5 sets @ 275 for speed. Felt good to really work on popping out of the hole. After squats I was out in the parking lot for some lunges. These are still gassing me a little but my legs sure feel good once I'm done. Next up was extensions then finished with some up-down planks.

Acc 14 Weeks Out From Arnold

I use a forth day to work on weak points, accessories, or make up any missed training. My bench sucks worse than my other lifts so that's been my focus the last two cycles. Tonight I did 2board close grip presses for reps. Nothing crazy, 315 for sets of 6. They felt really good and moved fast. I haven't done shoulder presses since the raw training before the semis so I'm throwing those in on Thursdays too. Moderate weight for sets of tens. Them some lateral raises for a few sets of 15. Two sets of ghr's and my band shoulder prehab. Good night.

Deadlifts 14 Weeks Out From Arnold

Deadlifts. What totally kicked my butt last training cycle. I usually pull sumo but have been going conventional for reps the last couple weeks. And they feel awesome. I know once I'm back in gear that all that'll change but... Tonight was sets for 6 reps. I worked with 405 and it felt good. Wanted to go a little heavier but my right hip flexor has been aggravated and didn't want to push it to hard. Next was some hypers, shrugs, and finished with abs. I did a lot of stretching and hip mobility tonight also. I want to get this hip issue taken care of. It's nothing big just enough to make you feel it. My weight is still hovering around 277 and I feel really good. Can't wait to really get into the geared part of my training...

Bench 14 Weeks Out From Arnold

Man, I am sore today. That leg workout yesterday got me. It's the lunges and ghr. Haven't had all my leg sore in a long time.
Today was floor presses. After the last training cycle I've really started liking these. I feel it helps me push at the lockout better because of no leg drive. Went kind of heavy on these but not to bad. Next was close grip for a few sets. These felt really good too. Finished with flys, push downs, and skulls.

Squats 14 Weeks Out from Arnold

I was feeling really good coming in Saturday morning from all the rest and food from Thursday and Friday. Also, this cooler weather is awesome. Good warm ups and then raw squats for 4x6. Lunges have been added to the routine so that was up next. Finished the day with ghr, extensions, and abs. A little decompression and done.
I'm feeling really good and my bw is still around 277.

DL 15 Weeks Out From Arnold

Deadlift night. Worked on conventional pulls for volume and then some lower rep sumo. I compete sumo but the conv pulls felt awesome. When I switched to sumo the weight felt like a million pounds. I'm sure being raw didn't help either. After pulls some pull-downs, ghr, and abs.

Bench 15 Wks Out from Arnold

Another high rep day. Flat & incline db presses for a bunch of reps. Haven't got that "burn" in a long time like I did today... After presses I did some flys, skulls, then press downs. Finished with my band shoulder prehab routine.
Got the ghr in the gym this morning. Cleaned it up and had to WD-40 a few things but its in great condition considering its been in a guys yard under a tarp. I have only done it a couple of times so I did one set of six ok reps today. I'm still really sore from Friday night. I think I'll work on them every time I'm in until I get good with them.
Mindy put her shirt on today for the first time in over a year. It was a little big but she looked good. Easy and fast 260, surprised me how fast it was. She'll be over 300 quick.

15 Weeks Out From The Arnold

Well, it's started. The torture of raw training...and reps to go with it. I really whine about raw training and volume... But I know that's where you gain most of your strength. My bodyweight is at 277 right now. Not to bad considering I've been taking it easy. Next week is time for me to tighten up and get my diet and supplements in order. I trained tonight because I'm going to pick up my son tomorrow and then we're going to get a GHR. I'm really wanting to hammer my hamstrings this cycle so this is an awesome addition to our gym.
Tonight I started with some hip mobility work. I drive a lot so I'm stuff all the time. Then I did three sets of eight free squats with approximately 75% of my raw max. After that a few sets of walking lunges for 24 steps. Finished off with some planks and lower back decompression.
My quads are already sore... Saw this picture today and really liked it.

Back Day

This was the last training session before I start my cycle for the Arnold. I'm ready to start and get rolling. Tonight went in and did some stiff leg dl, pull downs, dumbbell rows, hammer curls, and finished with some timed planks.
I'm picking up my oldest son Saturday and then going to pick up a glute ham raise for the gym. We've been wanting one for a long time and found one a couple hours away. So I'm excited to get a new piece of equipment. Now all I want is a leg press and a 14" cambered bar and I'll have everything.

Dumbbell Day

Today I did dumbbell incline presses. Worked up to a set of 8 with the 125's. probably more work than I should have but it felt so good to have weight in my hands. After presses I did some high rep band flys and push downs. Then did some prehab shoulder work. Mindy was finishing up when I got called in to work for an emergency. But, she got the important stuff in.
I want to say a huge thank you to all the Vets out there, especially my Dad.
Happy Veterans Day!

Last Week of Light Work

This is the last weekend of goofing off at the gym. Next Saturday starts my five week raw training cycle. Getting anxious to start up. Today I worked on some hip mobility and lower back decompression. Then some reverse hypers, belt squats, leg extensions and leg curls. Not much...
Mindy was squatting today in her suit with no briefs. Form was really good and moved some good weight. Her stability is right on and she's close to getting into her briefs and suit.

Plan In Hand

I got my off season program today from Brian. I'll get started on it October 17th. So, until then cruise control. As I suspected its five weeks of raw (sucks) work. But, I know it works and that's what I'll do.
I just got a new Jack squatter and am really excited to see how it feels. If its anywhere close to the Jack shirt it will be awesome. If your shirt shopping, hands down the Jack is awesome. Easiest shirt I've ever used. Now I want to find a King Sumo DLer. But, my PL budget is pretty much shot for awhile...

Light Days

Another light easy day for me. Some dumb bell floor presses, dumb bell shoulder presses, then some band push downs. Finished off with some band prehab stuff for my shoulders. Felt good and got some blood moving around.
Mindy was working on some deadlift form work and looked really good. She's giving sumo a try and had some nice reps with 250 lbs this morning. I am really excited to get her gear figured out and see what she can do.

First day in the gym since my meet...

Nothing very exciting happened today. I've been instructed to not hold a barbell or put one on my back for two weeks... so that's what's going on.
I did some leg extensions, leg curls, and reverse hypers pretty light. Then some squats holding a kettle bell. Finished up with some abducters with the mini band and some decompression/mobility stuff.

Getting Started

There are two things that I really suck at, my nutrition and keeping a training log. I know that if I ate better it would definitely improve my lifting but a log, I want to find out.
I just came off the best training cycle and meet that I've ever had. Brian put together an awesome program and at the meet I was 9 for 9 with a 123lbs PR total. So now I'm qualified for The Arnold Classic... I want to try and put all the pieces together for this one and hope to have as good of a day as I just had. So, with Brian's help I'm gonna try carb back loading. And, I'm going to attempt to keep a training log here.
Brian and myself are talking about what needs to be addressed and how to move forward. I'm sure it will involve a lot of raw work but I'll deal with that as it comes. If I've learned one thing it's listen to your coach and trust his opinion.
The pic below is my 677 deadlift to seal the deal at the XPC the other day. Thanks for reading.