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.