9/29/09 - ME Upper

ME Bench
95x15
135x8
185x5
225x5
250x3
275x1
300x1

Seated Rack lockouts
135x3x10

c1. Stiff arm pulldowns
50x3x10
c2. Mini band Delt side raises

Average band facepulls
3x15
3x15

RE - Lower

Step ups
BWx15 per leg
20lbs chainx15 per leg
40lbs chainx15 per leg
60lbs chainx10 per leg

Pullthroughs
50x15
70x15
90x15

Side bends
35lb kbx3x10

1 legged calf raises
35lb kb x3x10

GHR strong band standing ab crunches
2x15

9/24/09 - DE Upper

DE Bench w/ tyler grips + 60lbs chain
135x8x3

5Brd Press
225x5
275x3
295x3
315x1
335x1

V Handle Pullups
3x8

d1. Stone Trainer Curls
35x8
25x12
25x12
d2. 35lb KB clean and press
3x12

9/22/09 - ME Lower

ME Chain suspended Good Mornings (For my future reference: I used 3/8 chain and set it up so there were 7 free chain links left)
135x10
180x10
225x5
270x3
315x3
365x1
405x1
430x1
455x1
480x1
500x1 **PR** The most I've ever done on a good morning variation!

The reason for so many sets was I wasn't expecting to get this high. Shoot, my deadlift is 465 and box squat is 510, so I didn't expect to get this high with a good morning. I think this shows me I am stronger than i think and should begin pushing my squat and deadlift more.

I was going to cut the workout short and go to jiu jitsu, but it took so long to get through the goodmorning that I just decided to stick around and finish the workout. Although, we were supposed to do stone trainer liftsafter the good mornings, we decided with the amount of good morning weight and sets we did it probably is best to skip those today, so we did.

b1. Calf Raises
70x15
90x15
110x15
b2. Ab wheel
3x10

c1. Strong band good mornings
2x20

9/20/09 - RE Upper body

Decline Swiss bar bench
Barx20
135x10
185x2x10
Drop set 185x10, 135x10, 95x10, barx20

X-Chain pushups
Drop set 80lbsx10, 60x4, 40x3, 20x4, BW x 4
Drop set 80lbsx11, 40x6, BWx4

Long bar rows
45x10 each arm
70x10 each arm
75x20 each arm

d1. Avg band push downs
2x15
d2. Light band pull aparts
2x15

Scapular pushups
2x15

9/17/09 - DE lower

Box squats w/AVG bands
230x6x2

Deadlifts
225x5
315x5
365x3
405x1
430x1
465x1 **PR**

9/15/09 - ME Upper

a1. ME Swiss Bar Incline Bench w/ Tyler Grips
45x10
135x8
185x5
215x3
235x1
250x1

b1. Luna Rows (Fat man blast strap rows)
3x15 (This exercise seems to get harder every time we do them)
b2. Average band Face Pulls
3x15

c1. Chain flyes
60lbs chain x 2x10
60lbs chain x 1x8

d1. Chain curls
60lbs chain x 2x8 each arm.


Jiu Jitsu
A quick update on my Jiu jitsu progress....About a month ago I got promoted to a green belt (which is technically a white belt in traditional jiu jitsu ranking, like a 3 or 4 stripe white belt). I've felt really good about my game too, having not too much difficulty with a lot of people. Blue belts I've done well against and I haven't been submitted in a while either (except by my instructor). I've been happy with my guard passing and positional control. I wanted to improve on armbars and have done so.

I obviously have to continue to grow, keep expanding my abilities and improve upon what I already know. But at this point I am happy with the progress I have shown to this point. 15 months of training...I've come a long way but still have a long way to go.

9/13/09 - RE Lower

1 Legged Squats
BWx15 each leg
20lb chainsx10 each leg
40lb chainsx10 each leg
60lb chainsx10 each leg
80lb chainsx10 each leg

1 legged back extensions
3x15

Ab wheel rollouts
3x10

Seated calf raises
70x15
90x15
110x15

9/9/09 Accessory lower body

Snatch Grip Rack pulls
135x20
225x10
315x3x10

GHR Ab crunches
Average Band x 1x15
Strong band 3x10

Band good mornings
Strong band 2x20

9/8/09 - ME Squat

ME SSB Box Squat
When I got home I was whooped. But it was my favorite exercise day so I decided to give the squats a whirl.

Without my training partner I didn’t set up outside the rack. The narrower stance felt a little awkward at times, my feet getting caught up on the bottom of the rack threw me off a couple times.
But anyways, here’s how it went down.
160x10
250x8
340x8
Put a loose Inzer champion squat suit on
340x5
390x3
430x3
480x1
520xMISS

As I pointed out before, inside the rack threw me off. When I was getting into my set up my right foot wasn’t positioned correctly, so I tried shifting it a little, then I felt off center or not square with the rack. I decided to squat it anyway and I just barely got off the box and stalled immediately! I sat back down on the box and dumped the SSB forwards…I was disappointed, but I later realized that day had completely sucked for me. I woke up early to go to work at 7 for a meeting and that meeting was cancelled. So I got up early for no reason. Then I was bombarded all day long with work and felt like crap all day…totally out of it…then I had to stay late and didn’t get home till after 7. So I figured that after a day like that, 12 hour shitty work day, for me to even do anything was an accomplishment.

I should've done some abs or calves, i'll probably hit those up today instead.

9/3/09 - De Squat

i wasn't feeling it today...My mind wasn't into lifting so I took it easy.
Worked up from 250x2 to 340x2 in 8 sets, jumping up in weight every 2 sets. Last set was the 340.

Ab wheel rollouts
3x10

calf raises
90x3x10

9/1/09 - ME Bench

ME Swiss Bar Floor Presses
Barx20
135x8
185x5
225x3
245x3
250x3

b1. Luna Rows (Blast strap fat man rows)
3x15 (needed some slight assistance on the last couple reps of the last set)
b2. Average band face pulls
3x15

Chain flyes
60lbs chainsx1x10
60lbs chainsx2x8

Chain curls
60lbs chainsx2x6 each arm