Date Power!

Day Three, Week Two: Bench Press

2011-03-28T08:11:00.000-07:00

Monday bench presses.

Bench Press Day
Exercise	3/21 2011	3/28 2011	Week Three	Week Four
Bench Press	260x5	300x5
	260x5	300x5
	260x5	300x5
	260x5
	260x5

Incline Bench Press	185x15	185x15
	205x11	205x12
	225x4	225x6

Bent-over Row	165x15	165x15
	185x10	185x11
	185x9	185x10

Day 26 Weigh-In: 285.2

2011-03-26T08:39:00.000-07:00

Well, the excitement from a couple of days ago has worn off; the next day I was 2 pounds heavier, and today I'm 2 pounds lighter again, but still slightly heavier than 2 days ago. It's quite the emotional roller coaster.

I've come to a conclusion that is disappointing but brings me a certain amount of relief: I probably won't make 242 by June 25th. It's disappointing because I've been trying so hard, and early on was so encouraged, only to have that work apparently not pay off as much as it ought to, and to have that encouragement disappear.

But it's relieving because, although I'm not going to try any less hard, accepting that I probably won't make it means my heart isn't going to drop as painfully as the blue line in the chart below creeps above the green one. And I've added the red line representing the weight loss necessary to make 275, the weight class I've been competing in, and I'm at least a little encouraged by the fact that it seems likely I'll make that weight by a mile.

Day Two, Week Two: Squats

2011-03-25T09:04:00.000-07:00

Friday squats. You know, at 420 pounds per rep, 3 sets of 5 means I squatted over 3 tons!

Squat Day
Exercise	3/18 2011	3/25 2011	Week Three	Week Four
Squat	365x5	420x5
	365x5	420x5
	365x5	420x5
	365x5
	365x5

Straight Leg Deadlift	290x13	290x15
	290x10	290x12
	290x10	290x10

Incline Twisting Situps	0x12*	0x12*
	0x12**	0x12**
	0x10**	0x10**
* Steepest incline ** Second steepest incline

Day 24 Weigh-In: 285.0

2011-03-24T07:51:00.000-07:00

Well, the scale FINALLY gave me reason to be encouraged this morning, telling me that at 285.0 I'm 1.6 pounds lighter than yesterday, and the lightest I've weighed since I started tracking again a little over 3 weeks ago. I'm not certain why I'm seeing results this morning, but I've got a suspicion.

During the first ten days I lost nearly 8 pounds, focusing only on the number of calories I was consuming each day. Then I started cutting back on carbohydrates as a result of a movie I had seen. That first day of low-carb I lost 2.4 pounds, and over the next week lost another 4.6 pounds. But then I plateaued and even gained weight, going from 285.6 to 286.6 over the course of 4 days. I began to wonder if, although low-carb diets certainly seem to work for many people, perhaps it isn't for me.

So yesterday I went back to eating a "normal" amount of carbs, and sure enough, I wake up this morning 1.6 pounds lighter than yesterday, and lighter than I've been since competing back in December. Of course one day isn't enough to be certain, so I'll go a few more days eating a normal amount of carbs before making up my mind, but boy I tell you, it feels good to be seemingly on-track again.

Day 23 Weigh-In: 286.6

2011-03-23T08:55:00.000-07:00

I haven't posted my weight in a few days because I've been so very frustrated by what I've seen on the scale. Despite eating very healthfully and exercising vigorously, Monday morning I weighed in at 2 pounds heavier than the morning before, and yesterday I weighed in slightly lighter, but resulting in only a loss of 0.6 pounds in a week. And this morning I weighed in at 0.2 pounds heavier than that!

The first two weeks went so incredibly well, but the third week and this first day of week four has left me so terribly discouraged. Please keep me in your prayers. I'm not sure what's going on.

Day One, Week Two: Military Press

2011-03-23T08:48:00.000-07:00

Wednesday military presses.

Military Press Day
Exercise	3/16 2011	3/23 2011	Week Three	Week Four
Military Press	145x5	165x5
	145x5	165x5
	145x5	165x5
	145x5
	145x5

Dumbbell Triceps Extension	45x13*	45x15*
	45x10*	50x10*
	45x8*	50x7*

Wide Overhand Pulldown	170x15 (P)	170x15 (P)
	180x12 (P)	180x13 (P)
	190x8 (P)	190x9 (P)
* Weight per arm (P) Machine used at the PRO Club

Day Four, Week One: Deadlifts

2011-03-23T08:46:00.000-07:00

Tuesday deadlifts.

Deadlift Day
Exercise	3/22 2011	Week Two	Week Three	Week Four
Deadlift	400x5
	400x5
	400x5
	400x5
	400x5

Dumbbell Step-ups	55x14 (7)
	55x14 (7)
	55x14 (7)

Lying Hamstring Curl	40x15
	45x12
	47.5x8
(#) Weight per arm, step-ups per leg

Day Three, Week One: Bench Press

2011-03-23T08:42:00.000-07:00

Monday bench presses.

Bench Press Day
Exercise	3/21 2011	Week Two	Week Three	Week Four
Bench Press	260x5
	260x5
	260x5
	260x5
	260x5

Incline Bench Press	185x15
	205x11
	225x4

Bent-over Row	165x15
	185x10
	185x9

Day 20 Weigh-In: 285.4

2011-03-20T09:15:00.000-07:00

A whole 0.2 pounds lost since yesterday :(

Day 19 Weigh-In: 285.6

2011-03-19T08:15:00.000-07:00

I'm down 0.8 pounds from yesterday, but only 0.4 pounds down from the day before; not quite the results I was hoping for.

Lap Swimming: 36 Lengths in 30 Minutes

2011-03-18T16:35:00.000-07:00

The last two times I swam laps this week, I would swim two 25-yard lengths in a minute, and then I'd need to rest for a minute, for a total of 30 lengths in 30 minutes. Today I swam a little bit more slowly, and by pacing myself was able to swim six lengths in 3:40 before resting for 1:20, for a total of 36 lengths in 30 minutes. Must have burned somewhere between 375 and 425 calories.

Day 18 Weigh-In: 286.4

2011-03-18T08:06:00.000-07:00

Slightly heavier than yesterday morning, 0.4 pounds heavier to be precise. Again, I expect minor fluctuations, and I ate a bit much last night, so I'm not bothered. Tomorrow morning should be better.

Day Two, Week One: Squats

2011-03-18T08:02:00.000-07:00

Day two of my new workout has me doing 5 sets of 5 squats at about 70% of my one rep max weight, which I've treated as being 5% heavier than last workout, followed by two supplemental exercises:

Squat Day
Exercise	3/18 2011	Week Two	Week Three	Week Four
Squat	365x5
	365x5
	365x5
	365x5
	365x5

Straight Leg Deadlift	290x13
	290x10
	290x10

Incline Twisting Situps	0x12*
	0x12**
	0x10**
* Steepest incline ** Second steepest incline

St. Patty's Day Weigh-In: 286.0

2011-03-17T07:26:00.000-07:00

After a day of weightlifting, stair climbing, brisk walking and lap swimming, this morning I weighed in at 286.0 lbs., 1.6 pounds lighter than yesterday. Boy I'm dreading the day that this weight loss slows down to a crawl...

3.1 Mile Walk in 0:48:24

2011-03-16T12:26:00.000-07:00

Walked 3.1 miles today in 48 minutes and 24 seconds, for an average of 3.8 mph and around 500 calories burned.

Day 16 Weigh-In: 287.6

2011-03-16T08:26:00.000-07:00

A weight gain of 0.6 pounds this morning, but I ate a big dinner last night and I know I ought to expect the occasional fluctuation, so I'm not worried.

Day One, Week One: Military Press

2011-03-16T08:19:00.000-07:00

Started a new workout today, same idea as last time but using a 5% greater one-rep max and with new supplemental exercises. Day one has me doing 5 sets of 5 military presses at 70% of my one-rep max.

Also, when I got to work I climbed the 31+ flights of stairs in my building, but as I've done a time or two in the past, I did more than that: after every two flights of stairs I went down one. The end result was 62+ flights of stairs actually climbed.

Military Press Day
Exercise	3/16 2011	Week Two	Week Three	Week Four
Military Press	145x5
	145x5
	145x5
	145x5
	145x5

Dumbbell Triceps Extension	45x13*
	45x10*
	45x8*

Wide Overhand Pulldown	170x15 (P)
	180x12 (P)
	190x8 (P)
* Weight per arm (P) Machine used at the PRO Club

1.91 mile walk in 0:30:10

2011-03-15T12:45:00.000-07:00

Well I had intended to walk longer and farther than this, but about 15 minutes in it started raining pretty heavily, so I turned back early. Still, I managed a 1.91 mile walk in about 30 minutes, which translates to an average of 3.8mph and about 300 calories burned.

Weight Loss Progress: Week Two

2011-03-15T08:13:00.000-07:00

Whereas week one started out great but then frustrated me with virtually no weight loss for 5 days in a row, week two has been consistently encouraging throughout. I lost 6.2 pounds in that first week, going from 300.2 to 294. This week I went from 294 to 287, a loss of 7 pounds, for a two-week total of 13.2 pounds lost.

This puts me well ahead of where I'd hoped I would be, as the chart below shows. If I lost about 0.5 pounds each day, beginning two weeks ago, I'd hit exactly 242 on June 25th, the day of competition (green line). But I've been losing on average almost twice that (red line), and today I'm 6.2 pounds ahead; I could lose no weight at all for nearly 2 weeks and still be on track. Of course, I don't want that to happen, but it definitely takes some of the pressure off.

I can't wait to see how week three goes!

Day Four, Week Four: Deadlifts

2011-03-15T08:04:00.000-07:00

The last workout of recovery week #4, day four has me doing 5 sets of 8 deadlifts at 60% of my one-rep max (by the way, even at only 60% of my one-rep max, 5 sets of 8 deadlifts is excruciatingly exhausting), followed by two supplemental exercises. And I still HATE lunges! Fortunately I begin a new workout tomorrow which doesn't include them.

Deadlift Day
Exercise	2/22 2011	3/1 2011	3/8 2011	3/15 2011
Deadlift	135x10	135x10	135x10	135x10
	225x8	225x8	225x8	225x8
	380x5	435x5	380x5	325x8
	380x5	435x5	435x5	325x8
	380x5	435x5	460x6**	325x8
	380x5			325x8
	380x5			325x8

Dumbbell Walking Lunge	35x10*	45x10*	55x10*	55x10*
	35x10*	45x10*	55x10*	55x10*
	35x10*	55x10*	55x10*	55x10*

Kneeling Hamstring Curl	35x15†	45x15†	55x15†	55x15†
	45x15†	55x15†	65x15†	65x15†
	55x15†	65x15†	75x15†	75x15†
* Weight per arm, and steps per leg † Weight per leg ** Reps until near failure

Lap Swimming: 30 Lengths in 30 Minutes

2011-03-14T16:58:00.000-07:00

I haven't been swimming in a long time, so I decided today to get back into it in an attempt to burn a few more calories during the day without getting bored with doing the same ol' same ol'. For 30 minutes I swam laps crawl stroke, 50 yards in a minute followed by a minute of rest, and repeating, for a total of 30 lengths, or 1,500 yards. All told I gather I burned between 350 and 400 calories.

3.4 mile walk in 0:54:43

2011-03-14T13:00:00.000-07:00

I took a brisk walk today, 3.4 miles in 54 minutes and 43 seconds. Without factoring out stops at crosswalks, this is an average of about 3.73 mph, burning about 485 calories. Combined with the weightlifting and 31+ flights of stairs climbed this morning, another great day of exercise.

Day Three, Week Four: Bench Press

2011-03-14T08:23:00.000-07:00

Week four is a recovery week, and day three has me doing 5 sets of 8 bench presses at 60% of my one-rep max, followed by two supplemental exercises.

Bench Press Day
Exercise	2/21 2011	2/28 2011	3/7 2011	3/14 2011
Bench Press	245x5	280x5	245x5	210x8
	245x5	280x5	280x5	210x8
	245x5	280x5	295x7†	210x8
	245x5			210x8
	245x5			210x8

Dumbbell Press	90x15*	90x15*	90x15*	95x15*
	100x9*	100x12*	100x13*	105x12*
	100x7*	100x7*	100x7*	105x8*

Seated Row	165x15 (P)	175x15 (P)	175x15 (P)	175x15 (P)
	180x15 (P)	185x15 (P)	185x15 (P)	185x15 (P)
	195x9 (P)	195x9 (P)	195x10 (P)	195x10 (P)
* Weight per arm (P) Machine used at the PRO Club † Number of reps until near failure

Day 14 Weigh-In: 288.6

2011-03-14T04:59:00.000-07:00

One more day 'til I've been at this for two weeks, and having lost 1.8 pounds since yesterday, at 288.6 I'm now 11.6 pounds lighter than when I began. I'm really encouraged by the feeling that I've actually got a good chance of making 242 by June 25th, the YMCA Seattle Summer Classic, whereas two weeks ago it was a feat I wasn't confident I could accomplish.

Day 13 Weigh-In: 290.4

2011-03-13T09:49:00.000-07:00

I might be upset by a 0.2 pound weight gain were it not for how much I lost yesterday. As it is, I ate a bit more than I should have and expected worse, so I'm happy with basically remaining where I was yesterday.

Day 12 Weigh-In: 290.2

2011-03-12T11:41:00.000-08:00

After watching the movie, "Fat Head," yesterday I decided to experiment and cut back on carbs and not worry about how much fat I'm eating (I was limiting myself to about 25-30% of calories from fat). To my amazement, even after eating a top sirloin steak last night I woke up this morning weighing 2.4 pounds lighter than I did yesterday morning! I'm going to keep this up for a few days and see what happens.

Day 11 Weigh-In: 292.6

2011-03-11T08:09:00.000-08:00

Well, I suppose I shouldn't expect the scale to register weight loss every day. A tiny gain of 0.4 lbs is nothing to worry about, and can easily be chalked up to water retention or a little extra food in the digestive system. No biggie. As the chart below illustrates, I'm still on track; I don't have to worry until the red line comes close to the green one.

Day Two, Week Four: Squats

2011-03-11T08:06:00.000-08:00

Week four is a recovery week, and day two has me doing 5 sets of 8 squats at 60% of my one-rep max, followed up by two additional supplementary exercises.

Squat Day
Exercise	2/18 2011	2/25 2011	3/4 2011	3/11 2011
Squat	350x5	400x5	350x5	300x8
	350x5	400x5	400x5	300x8
	350x5	400x5	425x6*	300x8
	350x5			300x8
	350x5			300x8

Back Extensions	100x15		110x15	130x15
	110x12		120x12	130x10
	110x10		130x10	130x10

Incline Situps	0x11 (P)	0x15 (G)	0x13 (P)	0x14 (P)
	0x7 (P)	0x11 (G)	0x9 (P)	0x9 (P)
	0x2 (P)	0x4 (G)	0x8 (P)	0x8 (P)
* Number of reps until near failure (P) Incline used at the PRO Club (G) Incline used friend's Gold's Gym

Day 10 Weigh-In

2011-03-10T05:06:00.000-08:00

Another encouraging morning! Weighed in this morning at 292.2, 4/5 of a pound down from yesterday morning.

Day 9 Weigh-In

2011-03-09T08:20:00.000-08:00

It's day 9 of 115 (counting from March 1st) on the way to the YMCA Seattle Summer Classic, and after 5 frustrating mornings without any meaningful progress, this morning I weighed in at 293.0, a pound lighter than I did yesterday. FINALLY some progress! Of course, I won't expect this every day, but it was nice to see an encouraging number on the scale, and I'm still well on-track (red line) to meet my goal by June 25th (green line).

Day One, Week Four: Military Press

2011-03-09T08:14:00.000-08:00

Week four is a recovery week, and day one has me doing 5 sets of 8 military presses at 60% of my one-rep max, followed by two supplemental exercises. Were I not being as careful with my calories and exercising as much as I am, I probably would make more progress on the supplemental exercises, but as it is I'm thankful that I'm not regressing. Again climbed 31+ flights of stairs after my workout.

Military Press Day
Exercise	2/16 2011	2/23 2011	3/2 2011	3/9 2011
Military Press	135x5	155x5	135x5	115x8
	135x5	155x5	155x5	115x8
	135x5	155x5	165x9*	115x8
	135x5			115x8
	135x5			115x8

16" Press	205x10	205x15	205x15	205x15
	205x10	225x12	225x10	225x11
	205x10	235x6	235x6	235x6

V-Bar Pulldown		180x15 (P)	180x15 (P)	180x15 (P)
		190x11 (P)	190x12 (P)	190x12 (P)
		195x8 (P)	195x9 (P)	195x9 (P)
* Number of reps until failure (P) Machine used at the PRO Club

Weight Loss Progress: Week One

2011-03-08T09:18:00.000-08:00

A week ago today I began tracking my weight for the first time since my last competition in December, hoping to weigh in at under 242 on June 25th at the YMCA Seattle Summer Classic, one weight class lighter than the one I'm accustomed to competing in. It's been quite the roller coaster of a week. I was dismayed the first morning to see I had ballooned up to 300.2, and the morning after that I was further discouraged to see I was up to 301.4. The next morning I was thrilled to see I was down to 296.2, and was excited to see that I was down again to 294.4 the next morning. Since then, I've hovered near that weight with virtually no weight loss for 5 days, which has been incredibly frustrating.

Still, I'm 6 pounds lighter than I was a week ago today, about which I'm happy. And as long as I lose weight a little faster than I have the past 5 days, I'm on track to make weight. The graph below shows what steady weight loss would look like from here until the competition (green line), as well as my current progress (red line), and a mathematical prediction of future weight loss based on my current progress (blue line). I'll update this graph once a week, and as long as that red line stays under the green line, I'll not worry. Please keep me in your prayers.

Is This Thing On?

2011-03-08T08:53:00.000-08:00

Comedians will sometimes ask after a joke which produces few laughs, "Is this thing on?" Well, this morning I'm asking myself the same question about my scale. Five days with no meaningful weight loss to report, despite faithfully counting my calories and hours of exercise, is becoming VERY frustrating.

Day Four, Week Three: Deadlifts

2011-03-08T08:45:00.000-08:00

Day four of week three has me doing 1 set of 5 deadlifts at week one's weight, a set of 5 at week two's weight, followed by a final set of 5 until (near) failure at 85% of my one-rep max, all followed by two supplemental exercises. Can I just say, I HATE lunges!

Also, I followed it up by climbing 31+ flights of stairs when I arrived at my building from the gym.

Deadlift Day
Exercise	2/22 2011	3/1 2011	3/8 2011	Week Four
Deadlift	135x10	135x10	135x10
	225x8	225x8	225x8
	380x5	435x5	380x5
	380x5	435x5	435x5
	380x5	435x5	460x6**
	380x5
	380x5

Dumbbell Walking Lunge	35x10*	45x10*	55x10*
	35x10*	45x10*	55x10*
	35x10*	55x10*	55x10*

Kneeling Hamstring Curl	35x15†	45x15†	55x15†
	45x15†	55x15†	65x15†
	55x15†	65x15†	75x15†
* Weight per arm, and steps per leg † Weight per leg ** Reps until near failure

REALLY!?!

2011-03-07T08:02:00.000-08:00

I'm finding myself perplexed. After 4 hours of grueling chainsawing and carrying heavy tree limbs both Saturday AND Sunday, the scale this morning registers a mere 1/5 of a pound, just like it the morning after Friday's weightlifting, stairclimbing, walking and Kinect Boxing. Frustrating >:(

Day Three, Week Three: Bench Press

2011-03-07T07:48:00.000-08:00

Day three of week three has me doing 1 set of 5 bench presses at week one's weight, 1 set at week two's weight, followed by a final set at 85% of my one-rep max until (near) failure, all followed by two supplemental exercises. I felt very weak this morning, after spending the weekend exhausting myself sawing up the felled trees in my yard, so I'm thankful I was able to make any discernable progress.

Bench Press Day
Exercise	2/21 2011	2/28 2011	3/7 2011	Week Four
Bench Press	245x5	280x5	245x5
	245x5	280x5	280x5
	245x5	280x5	295x7†
	245x5
	245x5

Dumbbell Press	90x15*	90x15*	90x15*
	100x9*	100x12*	100x13*
	100x7*	100x7*	100x7*

Seated Row	165x15 (P)	175x15 (P)	175x15 (P)
	180x15 (P)	185x15 (P)	185x15 (P)
	195x9 (P)	195x9 (P)	195x10 (P)
* Weight per arm (P) Machine used at the PRO Club † Number of reps until near failure

Weekend Weight Loss Blues

2011-03-06T07:42:00.000-08:00

Friday I lifted weights, climbed 31+ flights of stairs, took a 3.16 mile brisk walk, topped off the evening with some Kinect Boxing (which got me winded and sweating), all while maintaining a modest calorie deficit. Come Saturday morning, what did I have to show for it? The loss of just one fifth of a pound, weighing in at 294.2. Not the most of encouraging of mornings.

Saturday, disparaged, I overate somewhat in the first half of the day, but spent some 4 hours or so burning a lot of calories cutting up the felled trees in my yard, and ate VERY modestly in the second half of the day. Given the indiscretion I showed in the first half of the day, I suppose I should be happy that this morning I hadn't gained any weight. However, I figured that with how little change the scale had registered the day before, I would see at least some loss. Alas, not today.

3.16 mile walk in 0:52:44

2011-03-04T14:03:00.000-08:00

I found an app for my Windows 7 Phone that uses the GPS to track and map walks and runs and the like. I tried it out for the first time today, briskly walking 3.16 miles in 52 minutes and 44 seconds. The app even puts maps up on the internet displaying the route taken, as you can see below. (No, I didn't walk as erratically as the squiggly lines suggest; looks like the app needs some improvement.) Without factoring out stops at crosswalks, this is an average of about 3.6 mph, which at my weight burned approximately 463 calories. Combined with the weightlifting and 31+ flights of stairs climbed this morning, along with the Kinect Dance Central I'll likely play tonight, it'll have been a good day of exercise!

Day Two, Week Three: Squats

2011-03-04T08:51:00.000-08:00

Day two of week three has me doing 1 set of 5 squats at week one's weight, 1 set of 5 squats at week two's weight, followed by a final set of squats at 85% of my max weight until (near) failure, all followed up by two additional supplementary exercises. Also, hard as it was, I climbed the 31+ flights of stairs in my building when I got to my office building.

Squat Day
Exercise	2/18 2011	2/25 2011	3/4 2011	Week Four
Squat	350x5	400x5	350x5
	350x5	400x5	400x5
	350x5	400x5	425x6*
	350x5
	350x5

Back Extensions	100x15		110x15
	110x12		120x12
	110x10		130x10

Incline Situps	0x11 (P)	0x15 (G)	0x13 (P)
	0x7 (P)	0x11 (G)	0x9 (P)
	0x2 (P)	0x4 (G)	0x8 (P)
* Number of reps until near failure (P) Incline used at the PRO Club (G) Incline used friend's Gold's Gym

Day 4 Weigh-In

2011-03-04T08:40:00.000-08:00

On Tuesday I weighed in for the first time since my last competition in December, and was discouraged to see I had ballooned to 300+ pounds, and the next morning was further dismayed to see I'd gained a pound, weighing in at 301+ pounds. Yesterday morning, however, I was overjoyed to see that I was down to 296.2, and while I may have been able to chalk losing 5 pounds up to water weight and previously eaten food making its way out of my system, the 1.8 pounds I lost in the 24 hours since has certainly got to be more about genuine fat loss. Weighing in at 294.4 this morning, I've got 52.4 pounds to go in 112 days, so I just have to lose an average of 0.47 pounds every day :S

An Encouraging Beginning...

2011-03-03T14:48:00.000-08:00

I mentioned in Tuesday's post that I began weighing myself this week and was dismayed to see that I was up to 300 pounds, and despite carefully counting my calories, drinking lots of water and exercising a bunch, the next morning I was up to 301. Well, this morning things are looking up--down, that is. Of course weighing in at 296.2 pounds--some 5 pounds lighter than 24 hours earlier--is likely due primarily to water weight and excess food eaten before I began counting calories again. Still, it's an encouraging beginning!

Day One, Week Three: Military Press

2011-03-02T10:27:00.000-08:00

Day one of week three has me doing 1 set of 5 military presses at week one's weight, 1 set at week two's weight, followed by a final set at 85% of my one-rep max until failure, all followed by two supplemental exercises:

180x15 (P)

Military Press Day
Exercise	2/16 2011	2/23 2011	3/2 2011	Week Four
Military Press	135x5	155x5	135x5
	135x5	155x5	155x5
	135x5	155x5	165x9*
	135x5
	135x5

16" Press	205x10	205x15	205x15
	205x10	225x12	225x10
	205x10	235x6	235x6

V-Bar Pulldown		180x15 (P)
		190x11 (P)	190x12 (P)
		195x8 (P)	195x9 (P)
* Number of reps until failure (P) Machine used at the PRO Club

Day Four, Week Two: Deadlifts

2011-03-01T08:25:00.000-08:00

Day four of week two has me doing 3 sets of 5 deadlifts at about 80% of my one rep max weight, followed by two supplemental exercises. I followed it up by climbing 31+ flights of stairs when I arrived at my building from the gym. I need it, as I weighed myself this morning and was dismayed to see that I was up to 300.2 lbs., leaving me with 25+ pounds to lose in < 4 months just to compete in the weight class I've been competing in, or nearly 60 pounds to lose to compete in my desired weight class. I've got my work cut out for me.

Deadlift Day
Exercise	2/22 2011	3/1 2011	Week Three	Week Four
Deadlift	135x10	135x10
	225x8	225x8
	380x5	435x5
	380x5	435x5
	380x5	435x5
	380x5
	380x5

Dumbbell Walking Lunge	35x10*	45x10*
	35x10*	45x10*
	35x10*	55x10*

Kneeling Hamstring Curl	35x15†	45x15†
	45x15†	55x15†
	55x15†	65x15†
* Weight per arm, and steps per leg † Weight per leg

Day Three, Week Two: Bench Press

2011-02-28T09:27:00.000-08:00

Day three of week two has me doing 3 sets of 5 bench presses at about 80% of my one rep max weight, followed by two supplemental exercises. I also managed about 20 minutes of cardio afterwards, which I hope to do increasingly so I can lose enough weight to compete in the next lighter weight class. I suppose I better start weighing myself, too :S

Bench Press Day
Exercise	2/21 2011	2/28 2011	Week Three	Week Four
Bench Press	245x5	280x5
	245x5	280x5
	245x5	280x5
	245x5
	245x5

Dumbbell Press	90x15*	90x15*
	100x9*	100x12*
	100x7*	100x7*

Seated Row	165x15 (P)	175x15 (P)
	180x15 (P)	185x15 (P)
	195x9 (P)	195x9 (P)
* Weight per arm (P) Machine used at the PRO Club

Day Two, Week Two: Squats

2011-02-28T09:24:00.000-08:00

Day two of week two has me doing 3 sets of 5 squats at about 80% of my one rep max weight, followed by two supplemental exercises. Unfortunately, I was not at either of my usual gyms and could not find something to do back extensions on. Also, I forgot my belt and knee sleeves, which made the squats a little tougher :S Good news is, I squeezed in about 25 minutes of cardio afterwards, and did an hour or so of cardio the next day as well.

Squat Day
Exercise	2/18 2011	2/25 2011	Week Three	Week Four
Squat	350x5	400x5
	350x5	400x5
	350x5	400x5
	350x5
	350x5

Back Extensions	100x15
	110x12
	110x10

Incline Situps	0x11	0x15
	0x7	0x11
	0x2	0x4

Day One, Week Two: Military Press

2011-02-23T08:08:00.000-08:00

Day one of week two has me doing 3 sets of 5 military presses at about 80% of my one rep max weight, followed by two supplemental exercises:

Military Press Day
Exercise	2/16 2011	2/23 2011	Week Three	Week Four
Military Press	135x5	155x5
	135x5	155x5
	135x5	155x5
	135x5
	135x5

16" Press	205x10	205x15
	205x10	225x12
	205x10	235x6

V-Bar Pulldown		180x15 (P)
		190x11 (P)
		195x8 (P)

Day Four, Week One: Deadlifts

2011-02-22T08:20:00.000-08:00

Day four has me doing 5 sets of 5 deadlifts at about 70% of my one rep max weight, followed by two supplemental exercises:

Deadlift Day
Exercise	2/22 2010	Week Two	Week Three	Week Four
Deadlift	135x10
	225x8
	380x5
	380x5
	380x5
	380x5
	380x5

Dumbbell Walking Lunge	35x10*
	35x10*
	35x10*

Kneeling Hamstring Curl	35x15†
	45x15†
	55x15†
* Steps per leg † Weight per leg

Day Three, Week One: Bench Press

2011-02-21T08:38:00.000-08:00

Day three has me doing 5 sets of 5 bench presses at about 70% of my one rep max weight, followed by two supplemental exercises:

Bench Press Day
Exercise	2/21 2010	Week Two	Week Three	Week Four
Bench Press	245x5
	245x5
	245x5
	245x5
	245x5

Dumbbell Press	90x15*
	100x9*
	100x7*

Incline Situps	165x15 (P)
	180x15 (P)
	195x9 (P)
* Weight per arm (P) Machine used at the PRO Club

Day Two, Week One: Squats

2011-02-21T08:34:00.000-08:00

Day two has me doing 5 sets of 5 squats at about 70% of my one rep max weight, followed by two supplemental exercises:

Squat Day
Exercise	2/18 2010	Week Two	Week Three	Week Four
Squat	350x5
	350x5
	350x5
	350x5
	350x5

Back Extensions	100x15
	110x12
	110x10

Incline Situps	0x11
	0x7
	0x2

Day One, Week One: Military Press

2011-02-21T08:29:00.000-08:00

Well, I'm back in the saddle again, as the song goes. I had intended to compete at the Washington State Championships in May, but after competing in December I took it easy for too long, gained weight and lost some strength, and am only now just beginning to really get back into the swing of things. So, my plan now is to compete at the YMCA Seattle Summer Classic in June, hopefully in the next lighter weight class (< 242). It'll be interesting to see how far I've come in the one year since I competed for the first time at this same event.

My trainer has been reading up on the Juggernaut Training System, and has designed my new workout along those lines. Day one has me doing 5 sets of 5 military presses at about 70% of my one rep max weight, followed by two supplemental exercises:

Military Press Day
Exercise	2/16 2010	Week Two	Week Three	Week Four
Military Press	135x5
	135x5
	135x5
	135x5
	135x5

16" Press	205x10
	205x10
	205x10

V-Bar Pulldown

Media: 2010 Fife Holiday Classic, Deadlifts

2010-12-05T14:26:00.000-08:00

Squat	Bench	Deadlift

Deadlift #1: 227.5 kg./501.6 lb.

Deadlift #2: 245 kg./540.1 lb.

Deadlift #3 (FAIL): 252.5 kg./556.7 lb.

Media: 2010 Fife Holiday Classic, Bench Presses

2010-12-05T14:24:00.000-08:00

Squat	Bench	Deadlift

Bench #1: 147.5 kg./325.2 lb.

Bench #2: 157.5 kg./347.2 lb.

Bench #3 (FAIL): 160 kg./352.7 lb.

Media: 2010 Fife Holiday Classic, Squats

2010-12-05T14:21:00.000-08:00

Squat	Bench	Deadlift

Squat #1: 210 kg./463 lb.

Squat #2: 222.5 kg./490.5 lb.

Squat #3 (FAIL*): 232.5 kg./512.6 lb.

Squat #3 (REPEAT): 232.5 kg./512.6 lb.

5 Days and Counting: Fife Holiday Classic Details

2010-11-29T10:56:00.000-08:00

I recently received the final details for my upcoming competition, the Fife Holiday Classic, which is 5 days away. Because of the larger-than-expected number of competitors, the meet was divided into two waves. My wave weighs in at noon, and will probably begin lifting between 1pm and 2pm. This morning I was down to 276.6 lbs., just 1.6 pounds shy of making weight, so my prospects are looking good.

If you'd like to watch me lift, or just see what powerlifting's all about, I recommend arriving at about 1pm. Competition will take place in the Fife High School gym, located at the following address:

5616 20th Street East
Tacoma, WA. 98424

Here is what I'm planning on lifting:

Exercise	First Attempt	Second Attempt	Third Attempt
Squat	210 kg. (462.7 lb.)	227.5 kg. (501.5 lb.)	237.5 kg. (523.5 lb.)
Bench Press	150 kg. (330.5 lb.)	157.5 kg. (347 lb.)	162.5 kg. (358 lb.)
Deadlift	227.5 kg. (500.5 lb.)	240 kg. (529 lb.)	252.5 kg. (556.5 lb.)

If successful on my third bench press attempt above, I will break the latest USAPL Washington State Men's Open record for RAW bench press in my weight class. Likewise, if successful on my third deadlift attempt, I will break the record for RAW total in my weight class. I'm somewhat confident that I'll successfully lift everything above with the exception of my last deadlift; I'm not sure I'll manage that. I'm comfortable with whatever turns out to be the Lord's will.

Day Four, Week Four: Deadlifts

2010-11-29T10:38:00.000-08:00

Well I rebounded a bit from last week's disappointing deadlifts, successfully lifting 500 and then 530. However, I did not attempt heavier, as I'm sick and didn't want the pscyhological impact of failing a deadlift days before competition. The good news is I was down to 276.6 this morning, leaving only 1.6 pounds to lose in 5 days, which is well within reach.

Deadlift Day
Exercise	11/8 2010	11/15 2010	11/22 2010	11/29 2010
Deadlift	135x5	135x5	135x5	135x5
	225x3	225x3	225x3	225x3
	315x2	315x2	315x2	315x2
	405x1	405x1	405x1	405x1
	440x1	455x1	490x1	500x1
	460x1	485x1	510x1	530x1
	480x1	515x1	550x1
	500x1	535x1	530x1
	520x1

One-Arm Row	70x12*	75x12*	75x12*	75x12*
	80x12*	80x12*	80x12*	80x12*
	80x11*	80x11*	80x12*	85x10*

Box Squats (Explosive)	245x3†	250x3†	255x3†	260x3†
	255x3†	260x3†	265x3†	270x3†
	265x3†	270x3†	275x3†	280x3†
	275x2†	280x2†	285x2†	290x2†
	285x2†	290x2†	295x2†	300x2†

Rear Delt Fly	20x12*	20x12*	20x12*	20x12*
	25x12*	25x12*	25x12*	25x12*
	25x10*	25x10*	25x12*	30x9*
* Weight is per arm † Used adjustable height box at lowest setting, rather then traditional bench, increasing difficulty

Day Three, Week Four: Heavy Bench Press

2010-11-29T10:34:00.000-08:00

On Friday I completed my last bench press workout before my upcoming competition, and although I felt weaker than the week before, I experienced the same problem the week leading up to my previous competition, so I think my prospects are looking good.

Squat Day
Exercise	11/5 2010	11/12 2010	11/19 2010	11/26 2010
Bench Press	135x10	135x10	135x10	135x10
	185x10	185x10	185x10	185x10
	285x5	315x4	335x3	350x1
	290x5	315x4	340x3	340x2
	295x5	320x4	340x2	340x1
	300x7	325x5

45° Smith Press	140x12*	140x12*	140x12*	140x12*
	150x11*	150x9*	150x12*	150x12*
	150x6*	150x9*	155x9*	160x11*

16" Floor Press	135x12	165x12	175x12	175x12
	155x12	175x12	185x9	185x11
	185x11	185x10	185x10	190x9

Triceps Pressdown	90x12 (P)	90x12 (P)		180x12 (Y)
	95x9 (P)	95x9 (P)		190x12 (Y)
	95x8 (P)	95x9 (P)		200x8 (Y)
* Not counting weight of bar (P) Machine used at the PRO Club(Y) Machine used at the YMCA

Mark Your Calendars: Fife Holiday Classic

2010-11-25T09:03:00.000-08:00

My next competition is right around the corner, 9 days away. The Fife Holiday Classic will be held on Saturday, December 4th, in the Fife High School gym, located at the following address:

5616 20th Street East
Tacoma, WA. 98424

I have yet to receive flight information, so I don't know when exactly I'll be lifting, but the competition begins at 9am. If you want to see what powerlifting is all about, or if you just want to cheer me on, come check it out!

Day Two, Week Four: Squats--Plus New Personal Best!

2010-11-25T08:44:00.000-08:00

Because my gym is closed today for Thanksgiving, I did my squat workout yesterday instead, and managed to lift a new personal best! In competition in June, my third lift was 480 pounds; yesterday, I did two consecutive reps at 490! A successful lift at 520 here in a week and a half seems well within reach.

Also, this morning I weighed in at 279.0 pounds. That leaves me with 9 days to lose 4 pounds. It's really coming down to the wire...

Squat Day
Exercise	11/4 2010	11/11 2010	11/18 2010	11/24 2010
Squat	135x10	135x10	135x10	135x10
	185x8	185x8	185x8	185x8
	380x5	410x4	440x3	225x5
	385x5	415x4	450x3	470x2
	390x5	420x4	460x3	480x2
	395x6	425x4		490x2

Seated Row	140x12 (P)	160x12 (Y)	170x12 (P)	170x12 (Y)
	160x12 (P)	170x12 (Y)	180x12 (P)	180x12 (Y)
	180x11 (P)	180x12 (Y)	185x9 (P)	185x12 (Y)

Hang Clean	115x12	115x12	115x12	115x12
	115x10	115x12	115x12	115x12
	115x10	115x10	115x10	125x10

Back Extensions	0x12	45x12*	85x12*	90x12*
	25x12*	60x12*	90x12*	90x12*
	45x12*	70x12*	90x10*	90x10*
* Plate/dumbbell held to my chest (P) Machine used at the PRO Club (Y) Machine used at the YMCA

Day One, Week Four: Light Bench Press

2010-11-25T08:38:00.000-08:00

Last week of training before a 4-day rest leading up to the Fife Holiday Classic! Light bench press workout from Tuesday:

Speed Bench Day
Exercise	11/2 2010	11/9 2010	11/16 2010	11/23 2010
Bench Press (Explosive)	135x10	135x10	135x10	135x10
	185x5	185x5	185x5	185x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5

Seated Shoulder Press	45x12*	60x12*	60x12*	60x12*
	50x12*	65x12*	65x12*	65x12*
	55x12*	70x8*	70x9*	70x8*

3-Board Press	275x5	285x5	295x5	305x5
	280x5	285x5	295x5	305x5
	285x5	285x5	295x5	305x5

Cable Triceps Extensions		120x12 (P)	130x12 (P)	130x12 (Y)
		140x12 (P)	140x12 (P)	140x12 (Y)
		140x10 (P)	145x9 (P)	145x10 (Y)
* Weight is per arm (P) Machines used at the PRO club (Y) Machines used at the YMCA

Day Four, Week Three: (Disappointing) Deadlifts

2010-11-22T09:43:00.000-08:00

The good news is I was down to 280.4 this morning, leaving me with just over 5 pounds to lose in 12 days--well within reach. The bad news is, my deadlift workout was very discouraging. I failed at 550, and then again at 530, which is making me wonder how ambitious I'll be able to be in competition. However, I was stuck using a thicker and heavier bar than usual at the YMCA, and my friend failed as well, leading me to believe the bar may have largely been the culprit. We'll see next week when I try the standard bar.

Deadlift Day
Exercise	11/8 2010	11/15 2010	11/22 2010	Week Four
Deadlift	135x5	135x5	135x5
	225x3	225x3	225x3
	315x2	315x2	315x2
	405x1	405x1	405x1
	440x1	455x1	490x1
	460x1	485x1	510x1
	480x1	515x1	550x1
	500x1	535x1	530x1
	520x1

One-Arm Row	70x12*	75x12*	75x12*
	80x12*	80x12*	80x12*
	80x11*	80x11*	80x12*

Box Squats (Explosive)	245x3†	250x3†	255x3†
	255x3†	260x3†	265x3†
	265x3†	270x3†	275x3†
	275x2†	280x2†	285x2†
	285x2†	290x2†	295x2†

Rear Delt Fly	20x12*	20x12*	20x12*
	25x12*	25x12*	25x12*
	25x10*	25x10*	25x12*
* Weight is per arm † Used adjustable height box at lowest setting, rather then traditional bench, increasing difficulty

Day Three, Week Three: Heavy Bench Press

2010-11-21T17:00:00.000-08:00

My bench press workout on Friday wasn't as encouraging as I'd expected it to be, but I hadn't gotten much sleep the night before, and a couple sets of 340 ain't bad. As for my weight, I went up a pound or so for a couple days but this morning (Sunday) I was back down to 282.6, so I have just under 8 pounds to lose in just under two weeks. Boy, it's really comin' down to the wire...

Squat Day
Exercise	11/5 2010	11/12 2010	11/19 2010	Week Four
Bench Press	135x10	135x10	135x10
	185x10	185x10	185x10
	285x5	315x4	335x3
	290x5	315x4	340x3
	295x5	320x4	340x2
	300x7	325x5

45° Smith Press	140x12*	140x12*	140x12*
	150x11*	150x9*	150x12*
	150x6*	150x9*	155x9*

16" Floor Press	135x12	165x12	175x12
	155x12	175x12	185x9
	185x11	185x10	185x10

Triceps Pressdown	90x12 (P)	90x12 (P)
	95x9 (P)	95x9 (P)
	95x8 (P)	95x9 (P)
* Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week Three: Squats

2010-11-18T11:36:00.000-08:00

Well I'm up a pound from a couple days ago, but that's ok. I'm still confident I'll make weight. Great squat workout today, third set of 3 squats at 460--20 pounds heavier than my second attempt in competition back in June!

Squat Day
Exercise	11/4 2010	11/11 2010	11/18 2010	Week Four
Squat	135x10	135x10	135x10
	185x8	185x8	185x8
	380x5	410x4	440x3
	385x5	415x4	450x3
	390x5	420x4	460x3
	395x6	425x4

Seated Row	140x12 (P)	160x12 (Y)	170x12 (P)
	160x12 (P)	170x12 (Y)	180x12 (P)
	180x11 (P)	180x12 (Y)	185x9 (P)

Hang Clean	115x12	115x12	115x12
	115x10	115x12	115x12
	115x10	115x10	115x10

Back Extensions	0x12	45x12*	85x12*
	25x12*	60x12*	90x12*
	45x12*	70x12*	90x10*
* Plate/dumbbell held to my chest (P) Machine used at the PRO Club (Y) Machine used at the YMCA

Day One, Week Three: Light Bench Press

2010-11-16T08:30:00.000-08:00

Saturday morning I was just about 290; this morning I'm down to 282.6! I'm sure some of that is water weight, but having cut back considerably on calories and having increased my energy output via cardio exercise, I'm sure some of it is fat, too. Making weight at 275 in 2.5 weeks is looking increasingly plausible!

Speed Bench Day
Exercise	11/2 2010	11/9 2010	11/16 2010	Week Four
Bench Press (Explosive)	135x10	135x10	135x10
	185x5	185x5	185x5
	245x5	255x5	265x5
	245x5	255x5	265x5
	245x5	255x5	265x5
	245x5	255x5	265x5
	245x5	255x5	265x5
	245x5	255x5	265x5
	245x5	255x5	265x5
	245x5	255x5	265x5

Seated Shoulder Press	45x12*	60x12*	60x12*
	50x12*	65x12*	65x12*
	55x12*	70x8*	70x9*

3-Board Press	275x5	285x5	295x5
	280x5	285x5	295x5
	285x5	285x5	295x5

Cable Triceps Extensions		120x12 (P)	130x12 (P)
		140x12 (P)	140x12 (P)
		140x10 (P)	145x9 (P)
* Weight is per arm (P) Machines used at the PRO club

Day Four, Week Two: Deadlifts

2010-11-15T09:45:00.000-08:00

I reduced the number of working deadlifts by one, but the last lift at 535 was still pretty tough (I did make it, though). For the third and fourth week, where I intend to finish at 550 and 560, respectively, I'm going to reduce the number of working lifts by one again. The good news is, I'm confident I'll be successful at my second attempt in competition at 530.

When I got to work I again climbed the 650+ stairs to the top of my building and back down, and over the weekend I did a ton of cardio. Even more encouraging than my confidence that I'll lift more in competition than I did in June, the better news is that whereas a few days ago I was still at 290, this morning I was down to 284.8, which leaves me with just under 10 pounds to lose in about 19 days! This is VERY encouraging, and I'm beginning to think I might just be able to make it.

Deadlift Day
Exercise	11/8 2010	11/15 2010	Week Three	Week Four
Deadlift	135x5	135x5
	225x3	225x3
	315x2	315x2
	405x1	405x1
	440x1	455x1
	460x1	485x1
	480x1	515x1
	500x1	535x1
	520x1

One-Arm Row	70x12*	75x12*
	80x12*	80x12*
	80x11*	80x11*

Box Squats (Explosive)	245x3†	250x3†
	255x3†	260x3†
	265x3†	270x3†
	275x2†	280x2†
	285x2†	290x2†

Rear Delt Fly	20x12*	20x12*
	25x12*	25x12*
	25x10*	25x10*
* Weight is per arm † Used adjustable height box at lowest setting, rather then traditional bench, increasing difficulty

Day Three, Week Two: Heavy Bench Press

2010-11-15T09:35:00.000-08:00

Had yet another very encouraging bench press workout the other day. Began at 315 intending to do four sets of four reps at that weight, but after the second set of four I increased the weight to 320 for the third set, and then to 325 for the fourth set and did five reps instead of four! At this time leading into my previous competition, just one rep at this weight was difficult. A record-breaking 358 lb. bench in competition is continuing to come into focus.

The bad news is that as of the morning I completed this workout, I was still at about 290 pounds. So with 3 weeks remaining before competition I still had about 15 pounds to lose to compete in my desired weight class. Fortunately, this morning revealed some encouraging news. For that, see my next post.

Squat Day
Exercise	11/5 2010	11/12 2010	Week Three	Week Four
Bench Press	135x10	135x10
	185x10	185x10
	285x5	315x4
	290x5	315x4
	295x5	320x4
	300x7	325x5

45° Smith Press	140x12*	140x12*
	150x11*	150x9*
	150x6*	150x9*

16" Floor Press	135x12	165x12
	155x12	175x12
	185x11	185x10

Triceps Pressdown	90x12 (P)	90x12 (P)
	95x9 (P)	95x9 (P)
	95x8 (P)	95x9 (P)
* Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week Two: Squats

2010-11-11T15:22:00.000-08:00

Another great squat workout today! There was a teenage kid and a couple of guys staring in awe at the weight I was squatting. Appealed to my ego a little bit :)

Squat Day
Exercise	11/4 2010	11/11 2010	Week Three	Week Four
Squat	135x10	135x10
	185x8	185x8
	380x5	410x4
	385x5	415x4
	390x5	420x4
	395x6	425x4

Seated Row	140x12 (P)	160x12 (Y)
	160x12 (P)	170x12 (Y)
	180x11 (P)	180x12 (Y)

Hang Clean	115x12	115x12
	115x10	115x12
	115x10	115x10

Back Extensions	0x12	45x12*
	25x12*	60x12*
	45x12*	70x12*
* Plate/dumbbell held to my chest (P) Machine used at the PRO Club (Y) Machine used at the YMCA

Day Four, Week One: Deadlifts

2010-11-08T08:36:00.000-08:00

Was a little bit of a tough deadlift workout today. My goal in my 4th week is to lift 560, and spreading that out across four weeks meant today I'd lift 520. Because that is not usually approaching 100% effort, I added two more lifts of increasing weight to the three working sets I did last routine, for a total of five successively heavier lifts starting at 440. Well boy, I tell ya, what a difference two more lifts makes. Adding to that, I worked out by myself today so I didn't have as much time to rest between lifts. As a result, that fifth lift at 520 took nearly everything I had. Definitely gonna go down to four working lifts next week.

Also, when I got to work I climbed the stairs to the top of the building and back down again, which I'll repeat around lunchtime. Hopefully my 1,300 step weight loss plan gets me to where I need to be in, wow, less than 4 weeks now!

Deadlift Day
Exercise	11/8 2010	Week Two	Week Three	Week Four
Deadlift	135x5
	225x3
	315x2
	405x1
	440x1
	460x1
	480x1
	500x1
	520x1

One-Arm Row	70x12*
	80x12*
	80x11*

Box Squats (Explosive)	245x3†
	255x3†
	265x3†
	275x2†
	285x2†

Rear Delt Fly	20x12*
	25x12*
	25x10*
* Weight is per arm † Used adjustable height box at lowest setting, rather then traditional bench, increasing difficulty

My 1,300-Step Weight-Loss Program

2010-11-05T13:31:00.000-07:00

Well, I may have put off getting serious about my weight until the last minute, but with 14 pounds to lose in 4 weeks in order to compete in my desired weight class on December 4th, I'm not going to go down without a fight. I may be swamped at work and unable to fit visits to the gym into my schedule (beyond weight training), but in a sense I have a gym located conveniently within my building.

Today I climbed the stairs to the top of my building and back down—twice (once in the morning, once in the afternoon). That's twice over 28 stories' worth of stairs, including those of 3 underground stories in my morning climb, for a total of something on the order of 1,300 stairs, up and down. 275, I'm coming to getcha...

Day Three, Week One: Heavy Bench Press

2010-11-05T08:46:00.000-07:00

Every workout seems to be more encouraging than the last! As was the case with yesterday's squat workout, I started my bench lifting a certain predetermined amount of weight greater than I did at the start of the previous 5 weeks, but found it so easy that I increased the weight each additional set, lifting 300 in the final set for 7 reps instead of the planned 5! A 358 lb. bench press in competition is looking very reasonable! Oh, and I've FINALLY lost one pound. "Only" 14 more to go, in 4 weeks... Ugh...

Squat Day
Exercise	11/5 2010	Week Two	Week Three	Week Four
Bench Press	135x10
	185x10
	285x5
	290x5
	295x5
	300x7

45° Smith Press	140x12*
	150x11*
	150x6*

16" Floor Press	135x12
	155x12
	185x11

Triceps Pressdown	90x12 (P)
	95x9 (P)
	95x8 (P)
* Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week One: Squats

2010-11-04T13:24:00.000-07:00

Oh man I think I'm gonna kick butt at the squat. Same squat routine as previous weeks (4x5, 4x4, 3x3 and 3x2) but with increased weight. I had intended to lead into the competition having done 3 sets of 2 at 470, which is 20 pounds heavier than the last week of the previous routine, and so accordingly I started today's workout by increasing the 4x5 by 20 pounds, from 360 to 380. But one set of 5 at 380 was pretty easy, so I did a second set of 5 at 385, a third set of 5 at 390 and a fourth set of 6 at 395! A successful third attempt in competition at 520 is starting to look very possible :)

Squat Day
Exercise	11/4 2010	Week Two	Week Three	Week Four
Squat	135x10
	185x8
	380x5
	385x5
	390x5
	395x6

Seated Row	140x12 (P)
	160x12 (P)
	180x11 (P)

Hang Clean	115x12
	115x10
	115x10

Back Extensions	0x12
	25x12*
	45x12*
* Plate held to my chest (P) Machine used at the PRO Club

Day One, Week One: Light Bench Press

2010-11-04T13:17:00.000-07:00

Day one of my new workout was two days ago. These are the last four weeks of training before my upcoming competition, and I still have 15 pounds to lose (ACK!).

Speed Bench Day
Exercise	11/3 2010	Week Two	Week Three	Week Four
Bench Press (Explosive)	135x10
	185x5
	245x5
	245x5
	245x5
	245x5
	245x5
	245x5
	245x5
	245x5

Seated Shoulder Press	45x12
	50x12
	55x12

3-Board Press	275x5
	280x5
	285x5

Cable Triceps Extensions

The Fife Holiday Classic: 5-Week Countdown (Give or Take)

2010-10-28T09:05:00.000-07:00

The Fife Holiday Classic is coming up, scheduled for Saturday, December 4th. That's 5 weeks from this Saturday. Ack! I still haven't lost any weight, which means I've got to lose about 3 pounds a week to make weight. Please keep me in your prayers!

This week is not really a training week. I'm giving my body a week to recover a bit, and am lifting very light just to make it easier to resume lifting heavy next week. Starting on Tuesday, November 2nd, I'll have about 4 weeks of heavy training to get ready for the competition. Crap, I'm getting nervous already...

Here is what I lifted at the YMCA Seattle Summer Classic back in June:

	Attempt 1	Attempt 2	Attempt 3	Total
Squat	182.5 kg. (402.2 lb.)	200 kg. (440.7 lb.)	217.5 kg. (479.5 lb.)	600 kg. (1322.5 lb.)
Bench	135 kg. (297.5 lb.)	147.5 kg. (325 lb.)	155 kg. (341.5 lb.)
Deadlift	227.5 kg. (501.5 lb.)	245 kg. (540 lb.)	245 kg. (540 lb.)

Here is what I tentatively plan on lifting in December:

	Attempt 1	Attempt 2	Attempt 3	Total
Squat	200 kg. (440.7 lb.)	217.5 kg. (479.5 lb.)	235 kg. (518.1 lb.)	652.5 kg. (1438.5 lb.)
Bench	147.5 kg. (325 lb.)	155 kg. (341.5 lb.)	162.5 kg. (358.2 lb.)
Deadlift	227.5 kg. (501.5 lb.)	240 kg. (529.1 lb.)	255 kg. (562.2 lb.)

Day Four, Week Four: Deadlifts—Plus New Personal Best and Milestone!

2010-10-25T08:23:00.000-07:00

What a way to close out a 4-week training period! Before competing in June I managed an unofficial deadlift at 540 pounds, but in competition I received three red lights at that weight for "hitching" the bar up. Today I successfully deadlifted 545 pounds, slowly and steadily without "hitching," which is both a personal best and a milestone (5x45 + 1x25 plates on each end)! As the Fife Holiday Classic in early December draws nearer, I'm very encouraged, and think I may try to lift 560 on my third attempt if successful at 500 and 530.

Deadlift Day
Exercise	10/4 2010	10/11 2010	10/18 2010	10/25 2010
Deadlift	135x5	135x5	135x5	135x5
	225x3	225x3	225x3	225x3
	315x2	315x2	315x2	315x2
	405x1	405x1	405x1	405x1
	455x1	465x1	475x1	485x1
	505x1	515x1	525x1	535x1
	525x1	535x1	535x1	545x1

Wide Grip Overhand Pulldown	165x12 (P)	165x12 (P)	170x12 (Y)	170x12 (P)
	170x12 (P)	170x12 (P)	180x12 (Y)	175x12 (P)
	175x8 (P)	175x12 (P)	180x8 (Y)	180x10 (P)

Box Squats (Explosive)	225x3	235x3	245x3	255x3
	255x3	265x3	275x3	285x3
	275x3	285x3	295x3	305x3
	295x2	305x2	315x2	325x2
	315x2	325x2	335x2	345x2

Lying Hamstring Curls	25x12* (P)	35x12* (P)		40x12* (P)
	35x12* (P)	40x12* (P)		45x12* (P)
	40x12* (P)	45x8* (P)		45x8* (P)

Seated Hamstring Curls			140x12 (Y)
			160x12 (Y)
			180x12 (Y)
* Weight is per leg (P) Machine used at the PRO Club (Y) Machine used at the YMCA

Day Three, Week Four: Heavy Bench Press

2010-10-22T07:51:00.000-07:00

I was hoping to do a little heavier than 340, but still, two reps at 340 should be comparable to one rep in competition at 358 with a pause on the chest. Breaking the record is at least within sight!

Squat Day
Exercise	10/1 2010	10/8 2010	10/15 2010	10/22 2010
Bench Press	135x10	135x10	135x10	135x10
	185x10	185x10	185x10	185x10
	275x5	295x4	315x3	340x2
	275x5	295x4	315x3	340x2
	275x5	295x4	315x5	340x2
	275x5	305x4	325x3

Incline Dumbbell Press	75x12*	75x12*	80x12*	85x12*
	80x12*	80x12*	85x12*	85x12*
	80x12*	85x11*	90x10*	90x11*

Smith Tricep Press	90x12**	130x12**	140x12**	140x12**
	110x12**	140x12**	145x12**	145x12**
	130x12**	145x9**	150x8**	150x12**

Seated Tricep Extension w/Rope	120x12 (P)	130x12 (P)	135x12 (P)	140x12 (P)
	130x12 (P)	140x12 (P)	140x12 (P)	145x12 (P)
	130x11 (P)	145x9 (P)	145x11 (P)	150x9 (P)
* Weight is per arm ** Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week Four: Squats

2010-10-21T08:16:00.000-07:00

Boy I'm excited to compete in December after my recent workouts! In June my heaviest squat in competition was 480, and it was pretty tough. Today I squatted 450 twice, 455 twice and then 460 twice, and both of those last two reps felt and looked better than the one 480 rep in competition. I think I'm on track to squat 30 or 40 pounds heavier in December than I did in June.

Squat Day
Exercise	9/30 2010	10/7 2010	10/14 2010	10/21 2010
Squat	135x10	135x10	135x10	135x10
	185x8	185x8	185x8	185x8
	360x5	390x4	420x3	450x2
	360x5	390x4	420x3	455x2
	360x5	390x4	420x3	460x2
	360x5	390x4

V-Bar Pulldown	170x12 (Y)	175x12 (P)	180x12 (P)	185x12 (P)
	180x12 (Y)	185x12 (P)	190x12 (P)	195x12 (P)
	190x10 (Y)	195x7 (P)	195x9 (P)	200x8 (P)

Romanian Deadlift	275x12	280x12	285x12	290x12
	295x12	300x12	305x12	310x12
	315x10	320x10	325x10	330x10

Front Squat	360x12
	360x12
	360x12

Leg Press		360x12*	410x12*	450x12*
		410x12*	450x12*	500x12*
		450x12*	500x12*	540x12*
* Includes plates but not the sled itself (Y) Machine used at the YMCA (P) Machine used at the PRO Club

Day One, Week Four: Light Bench Press

2010-10-19T09:47:00.000-07:00

I don't know if I've ever been able to do 40 pushups. Not sure I ever even imagined being able to do that many :)

Speed Bench Day
Exercise	9/28 2010	10/5 2010	10/12 2010	10/19 2010
Pin Press (Explosive)	135x10	135x10	135x10	135x10
	185x5	185x5	185x5	185x5
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1

Pushups	30	35	36	40
	24	24	24	24
	15	16	16	16

Military Press	85x12	105x12	105x12	105x12
	95x12	105x12	105x12	115x12
	105x12	115x9	115x11	120x7

Dumbbell Triceps Extensions	30x12*	30x12*	32.5x12*	32.5x12*
	30x12*	32.5x12*	35x12*	35x12*
	30x12*	35x11*	35x8*	37.5x12*
* Weight is per arm

Day Four, Week Three: Deadlifts

2010-10-18T20:41:00.000-07:00

Awesome deadlift workout today! Successfully lifted 535, and my trainer was there and said it would probably have been good in the judges' eyes. It felt easier than I remember 540 feeling back in June! I can't wait for December!

Deadlift Day
Exercise	10/4 2010	10/11 2010	10/18 2010	Week Four
Deadlift	135x5	135x5	135x5
	225x3	225x3	225x3
	315x2	315x2	315x2
	405x1	405x1	405x1
	455x1	465x1	475x1
	505x1	515x1	525x1
	525x1	535x1	535x1

Wide Grip Overhand Pulldown	165x12 (P)	165x12 (P)	170x12 (Y)
	170x12 (P)	170x12 (P)	180x12 (Y)
	175x8 (P)	175x12 (P)	180x8 (Y)

Box Squats (Explosive)	225x3	235x3	245x3
	255x3	265x3	275x3
	275x3	285x3	295x3
	295x2	305x2	315x2
	315x2	325x2	335x2

Lying Hamstring Curls	25x12* (P)	35x12* (P)
	35x12* (P)	40x12* (P)
	40x12* (P)	45x8* (P)

Seated Hamstring Curls			140x12 (Y)
			160x12 (Y)
			180x12 (Y)
* Weight is per leg (P) Machine used at the PRO Club (Y) Machine used at the YMCA

Correcting the Record: Blotted Out

2010-10-15T08:23:00.000-07:00

In "The Results Are In!," I shared my excitement at seeing my name in the Washington State USAPL Open Men's Records, having bench pressed 155 kg (341.7 lb):

Today, however, I am bummed to report that at some point the record was corrected. Apparently, back in March (presumably at the State Championships), someone in my weight class benched 160 kg (352.7 lb):

Technically, then, it would not be accurate to say I ever held the record. While this is admittedly a little bit of a blow to my ego (which is probably a good thing), I've been encouraged by my recent workouts, and I think I'm going to aim to beat that record in December at the Fife Holiday Classic. The next step heavier would be 162.5 kg (358.2 lb), so basically I'll have to successfully lift about 16.5 more pounds. Maybe, just maybe...

Day Three, Week Three: Heavy Bench Press

2010-10-15T08:00:00.000-07:00

Every workout's turning out more encouraging than the last! I was to do 3 sets of 3 bench presses, and planned to lift 315. When my friend and workout partner texted me saying he was sick and couldn't make it, I worried that without a spotter I might not be able to lift as heavy as planned. As it turned out, the first two sets were sufficiently easy that I went ahead and banged out 5 reps on the first set, and then did another set of 3 at 325! I'm really looking forward to competing again!

Squat Day
Exercise	10/1 2010	10/8 2010	10/15 2010	Week Four
Bench Press	135x10	135x10	135x10
	185x10	185x10	185x10
	275x5	295x4	315x3
	275x5	295x4	315x3
	275x5	295x4	315x5
	275x5	305x4	325x3

Incline Dumbbell Press	75x12*	75x12*	80x12*
	80x12*	80x12*	85x12*
	80x12*	85x11*	90x10*

Smith Tricep Press	90x12**	130x12**	140x12**
	110x12**	140x12**	145x12**
	130x12**	145x9**	150x8**

Seated Tricep Extension w/Rope	120x12 (P)	130x12 (P)	135x12 (P)
	130x12 (P)	140x12 (P)	140x12 (P)
	130x11 (P)	145x9 (P)	145x11 (P)
* Weight is per arm ** Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week Three: Squats

2010-10-14T08:56:00.000-07:00

Another very encouraging squat workout! At the competition in June I squatted 400, 440 and then 480. In December, I think I might try something like 430, 470 and then 510. I'm lookin' forward to it!

Squat Day
Exercise	9/30 2010	10/7 2010	10/14 2010	Week Four
Squat	135x10	135x10	135x10
	185x8	185x8	185x8
	360x5	390x4	420x3
	360x5	390x4	420x3
	360x5	390x4	420x3
	360x5	390x4

V-Bar Pulldown	170x12 (Y)	175x12 (P)	180x12 (P)
	180x12 (Y)	185x12 (P)	190x12 (P)
	190x10 (Y)	195x7 (P)	195x9 (P)

Romanian Deadlift	275x12	280x12	285x12
	295x12	300x12	305x12
	315x10	320x10	325x10

Front Squat	360x12
	360x12
	360x12

Leg Press		360x12*	410x12*
		410x12*	450x12*
		450x12*	500x12*
* Includes plates but not the sled itself (Y) Machine used at the YMCA (P) Machine used at the PRO Club

Day One, Week Three: Light Bench Press

2010-10-12T09:35:00.000-07:00

It's encouraging to see bigger numbers each week, even if only a little :)

Speed Bench Day
Exercise	9/28 2010	10/5 2010	10/12 2010	Week Four
Pin Press (Explosive)	135x10	135x10	135x10
	185x5	185x5	185x5
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1

Pushups	30	35	36
	24	24	24
	15	16	16

Military Press	85x12	105x12	105x12
	95x12	105x12	105x12
	105x12	115x9	115x11

Dumbbell Triceps Extensions	30x12*	30x12*	32.5x12*
	30x12*	32.5x12*	35x12*
	30x12*	35x11*	35x8*
* Weight is per arm

Day Four, Week Two: Deadlifts

2010-10-11T11:03:00.000-07:00

I was encouraged by my workout today! I "hitched" 515 up a bit, and would probably have failed in competition. But I managed to lift 535 slowly but consistently upward until I stood completely erect. It was tough, but I think it would have counted in competition. Before today I was worried I would not perform as well in the deadlift when I compete in December; now, however, I think I'll do better!

Deadlift Day
Exercise	10/4 2010	10/11 2010	Week Three	Week Four
Deadlift	135x5	135x5
	225x3	225x3
	315x2	315x2
	405x1	405x1
	455x1	465x1
	505x1	515x1
	525x1	535x1

Wide Grip Overhand Pulldown	165x12 (P)	165x12 (P)
	170x12 (P)	170x12 (P)
	175x8 (P)	175x12 (P)

Box Squats (Explosive)	225x3	235x3
	255x3	265x3
	275x3	285x3
	295x2	305x2
	315x2	325x2

Lying Hamstring Curls	25x12*	35x12*
	35x12*	40x12*
	40x12*	45x8*
* Weight is per leg (P) Machine used at the PRO Club

Day Three, Week Two: Heavy Bench Press

2010-10-08T12:27:00.000-07:00

I was worried about my bench press having not been serious for a couple of months or so, but today's workout really encouraged me. I'm pretty confident I'll do better in December than I did in June.

Squat Day
Exercise	10/1 2010	10/8 2010	Week Three	Week Four
Bench Press	135x10	135x10
	185x10	185x10
	275x5	295x4
	275x5	295x4
	275x5	295x4
	275x5	305x4

Incline Dumbbell Press	75x12*	75x12*
	80x12*	80x12*
	80x12*	85x11*

Smith Tricep Press	90x12**	130x12**
	110x12**	140x12**
	130x12**	145x9**

Seated Tricep Extension w/Rope	120x12 (P)	130x12 (P)
	130x12 (P)	140x12 (P)
	130x11 (P)	145x9 (P)
* Weight is per arm ** Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week Two: Squats

2010-10-07T09:13:00.000-07:00

I'm really starting to feel strong again, and less winded after workouts. I'm starting to develop some confidence that I'll be competitive at the Fife Holiday Classic in early December, particularly with the squat. I'm looking forward to it!

Squat Day
Exercise	9/30 2010	10/7 2010	Week Three	Week Four
Squat	135x10	135x10
	185x8	185x8
	360x5	390x4
	360x5	390x4
	360x5	390x4
	360x5	390x4

V-Bar Pulldown	170x12 (Y)	175x12 (P)
	180x12 (Y)	185x12 (P)
	190x10 (Y)	195x7 (P)

Romanian Deadlift	275x12	280x12
	295x12	300x12
	315x10	320x10

Front Squat	360x12
	360x12
	360x12

Leg Press		360x12*
		410x12*
		450x12*
* Includes plates but not the sled itself (Y) Machine used at the YMCA (P) Machine used at the PRO Club

Day One, Week Two: Light Bench Press

2010-10-05T12:55:00.000-07:00

I'm trying to stay on the wagon, starting off week two of my new routine by getting off my butt and going to the gym for day one's workout, even though it's the one during which I don't have a workout partner :(

Speed Bench Day
Exercise	9/28 2010	10/5 2010	Week Three	Week Four
Pin Press (Explosive)	135x10	135x10
	185x5	185x5
	245x1	255x1
	245x1	255x1
	245x1	255x1
	245x1	255x1
	245x1	255x1
	245x1	255x1
	245x1	255x1
	245x1	255x1

Pushups	30	35
	24	24
	15	16

Military Press	85x12	105x12
	95x12	105x12
	105x12	115x9

Dumbbell Triceps Extensions	30x12*	30x12*
	30x12*	32.5x12*
	30x12*	35x11*
* Weight is per arm

Day Four, Week One: Deadlifts

2010-10-04T08:51:00.000-07:00

I'm perhaps most worried about the impact my lack of diligence has had on my deadlift. Lifts of 500 and 520 are feeling considerably harder today than they did in June. I'm going to have to really push hard to meet or beat the number I put up at the YMCA Seattle Summer Classic.

Deadlift Day
Exercise	10/4 2010	Week Two	Week Three	Week Four
Deadlift	135x5
	225x3
	315x2
	405x1
	455x1
	505x1
	525x1

Wide Grip Overhand Pulldown	165x12 (P)
	170x12 (P)
	175x8 (P)

Box Squats (Explosive)	225x3
	255x3
	275x3
	295x2
	315x2

Lying Hamstring Curls	25x12*
	35x12*
	40x12*
* Weight is per leg (P) Machine used at the PRO Club

Day Three, Week One: Heavy Bench Press

2010-10-04T08:44:00.000-07:00

I think my bench press has suffered somewhat from my lack of diligence over the past few months. It will take some effort to get back into shape, and to lift as much as or slightly more than I did at June's YMCA meet.

Squat Day
Exercise	10/1 2010	Week Two	Week Three	Week Four
Bench Press	135x10
	185x10
	275x5
	275x5
	275x5
	275x5

Incline Dumbbell Press	75x12*
	80x12*
	80x12*

Smith Tricep Press	90x12**
	110x12**
	130x12**

Seated Tricep Extension w/Rope	120x12 (P)
	130x12 (P)
	130x11 (P)
* Weight is per arm ** Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week One: Squats

2010-10-04T08:34:00.000-07:00

While I feel I've gotten weaker in my bench press and deadlift during my training flakiness, fortunately I don't think that's the case with squats. I'm very confident I'll lift considerably heavier at the Fife Holiday Classic than I did at the YMCA Seattle Summer Classic. Here are my numbers for day two of week one from last Thursday.

Squat Day
Exercise	9/30 2010	Week Two	Week Three	Week Four
Squat	135x10
	185x8
	360x5
	360x5
	360x5
	360x5

V-Bar Pulldown	170x12 (P)
	180x12 (P)
	190x10 (P)

Romanian Deadlift	275x12
	295x12
	315x10

Front Squat	360x12
	360x12
	360x12
(P) Machine used at the PRO Club

Back On The Wagon: Light Bench Press

2010-10-04T08:23:00.000-07:00

Well, I've been a bit lazy, practically since the YMCA Seattle Summer Classic. I haven't been meeting with my trainer regularly, haven't been as carefully watching what I'm eating; I just haven't been taking it seriously. But last Tuesday I hopped back up onto the wagon, having met with my trainer and hashed out a plan to compete, not in October's Columbia City Classic, but in December's Fife Holiday Classic. Mark told me he would have recommended I focus only on the latter instead of competing in both anyway, even had I not fallen off the wagon for so long.

I've got about 10 weeks to go and I've got to again lose the weight I lost leading up to the YMCA meet, one of the unfortunate consequences of falling off the wagon for so long. So please keep me in your prayers, I'll start tracking my weight tomorrow morning, and I'll be posting my workouts again as I used to do. Here was day one of week one of my new routine, which I did last Tuesday:

Speed Bench Day
Exercise	9/28 2010	Week Two	Week Three	Week Four
Pin Press (Explosive)	135x10
	185x5
	245x1
	245x1
	245x1
	245x1
	245x1
	245x1
	245x1
	245x1

Pushups	30
	24
	15

Military Press	85x12
	95x12
	105x12

Dumbbell Triceps Extensions	30x12*
	30x12*
	30x12*
* Weight is per arm

Day Two, Week Five: Heavy Bench Press

2010-08-13T12:34:00.000-07:00

Progress in the secondary exercises, but a discouraging step backwards in the bench press. Whereas last week I benched 315 four times, this time I could hardly manage two. Really disappointing.

Heavy Bench Day
Exercise	7/14 2010	7/22 2010	8/6 2010	8/13 2010
Bench (no pause on chest)	135x10	135x10	135x10	135x10
	185x10	185x8	185x8	185x8
	225x6	240x5	255x4	265x3
	245x6	260x5	275x4	285x3
	265x6	280x5	295x4	305x3
	275x6	290x5	305x4	315x2
	285x6	300x5	315x4	315x1
	285x6	300x3	315x3

Incline Dumbbell Press	65x12*	70x12*	75x12*	75x12*
	80x11*	80x12*	80x10*	80x10*
	85x8*	85x8*	80x6*	80x11*

Reverse Grip Bench Press	135x12	135x12	135x12	155x12
	155x9	155x10	155x12	165x12
	155x6	155x8	165x12	170x9

Skullcrushers w/Triceps Bar	45x12**	55x12**	65x12**	65x12†
	60x12**	65x12**	75x12**	80x12†
	70x9**	75x9**	80x8**	85x10†
* Weight is per arm ** Assuming triceps bar weighs 45 lbs. † Triceps bar was unavailable, so used a standard bar

Day One, Week Five: Squats

2010-08-13T12:30:00.000-07:00

I missed last week's deadlifts and light bench presses, I just can't seem to shake this cold or whatever that's been bugging me for weeks. It's also making it impossible to do any cardio, which combined with not being able to be careful about eating means I'm nowhere near on track for competing in a lighter weight class in October. I'll take my all to stay in the weight class I'm in :S

Squat Day
Exercise	7/15 2010	7/23 2010	8/5 2010	8/12 2010
Squat	135x10	135x10	135x10	135x10
	185x8	185x8	185x8	185x8
	275x6	290x5	310x4	330x3
	305x6	320x5	340x4	360x3
	325x6	340x5	360x4	380x3
	345x6	360x5	380x4	400x3
	355x6	370x5	390x4	410x3
	355x6	370x5	390x4	410x3

Romanian Deadlift	135x12	225x12	245x12	265x12
	185x12	255x12	265x12	285x12
	225x10	275x10	285x10	305x10

Seated Row	140x12 (P)	150x12 (P)	160x12 (P)	170x12 (P)
	160x12 (P)	160x12 (P)	170x12 (P)	180x10 (P)
	170x9 (P)	170x12 (P)	180x12 (P)	180x8 (P)

Single-leg Press	165x12*	255x12*	290x12*	315x12*
	210x12*	290x12*	315x12*	345x12*
	255x12*	315x12*	340x12*
* Weight is per leg, including sled weight (P) Machine at the PRO Club

Day Two, Week Four: Heavy Bench Press

2010-08-06T10:59:00.000-07:00

Returned today to my favorite day in this routine, which I missed last week when I was sick. I was weaker in the incline press which was discouraging, but I improved in the reverse bench press and skullcrushers, which is exciting to see.

Heavy Bench Day
Exercise	7/14 2010	7/22 2010	8/6 2010	Week Four
Bench (no pause on chest)	135x10	135x10	135x10
	185x10	185x8	185x8
	225x6	240x5	255x4
	245x6	260x5	275x4
	265x6	280x5	295x4
	275x6	290x5	305x4
	285x6	300x5	315x4
	285x6	300x3	315x3

Incline Dumbbell Press	65x12*	70x12*	75x12*
	80x11*	80x12*	80x10*
	85x8*	85x8*	80x6*

Reverse Grip Bench Press	135x12	135x12	135x12
	155x9	155x10	155x12
	155x6	155x8	165x12

Skullcrushers w/Triceps Bar	45x12**	55x12**	65x12**
	60x12**	65x12**	75x12**
	70x9**	75x9**	80x8**
* Weight is per arm ** Assuming triceps bar weighs 45 lbs.

Day One, Week Four: Squats

2010-08-06T10:54:00.000-07:00

I missed last week's squats and bench presses because I was sick, but returning yesterday to squats I came back in full force. Incredibly exhausting workout, though. I hope I can walk tomorrow!

Squat Day
Exercise	7/15 2010	7/23 2010	8/5 2010	Week Four
Squat	135x10	135x10	135x10
	185x8	185x8	185x8
	275x6	290x5	310x4
	305x6	320x5	340x4
	325x6	340x5	360x4
	345x6	360x5	380x4
	355x6	370x5	390x4
	355x6	370x5	390x4

Romanian Deadlift	135x12	225x12	245x12
	185x12	255x12	265x12
	225x10	275x10	285x10

Seated Row	140x12 (P)	150x12 (P)	160x12 (P)
	160x12 (P)	160x12 (P)	170x12 (P)
	170x9 (P)	170x12 (P)	180x12 (P)

Single-leg Press	165x12*	255x12*	290x12*
	210x12*	290x12*	315x12*
	255x12*	315x12*	340x12*
* Weight is per leg, including sled weight (P) Machine at the PRO Club

Day Four, Week Three: Light Bench Press

2010-08-04T14:13:00.000-07:00

Back to explosive bench pressing yesterday. Still not tracking my weight, nor doing any cardio. At this point, my best bet is to snap out of it and get things under control so that I can compete in the same weight class in October, and hope to lose the remainder by December.

Speed Bench Day
Exercise	7/19 2010	7/27 2010	8/3 2010	Week Four
Bench Press (Explosive)	135x3	145x3	155x3
	145x3	155x3	165x3
	155x3	165x3	175x3
	165x3	175x3	185x3
	175x3	185x3	195x3
	185x3	195x3	205x3
	195x3	205x3	215x3
	205x3	215x3	225x3

Standing Shoulder Press	105x12	115x12	115x12
	115x12	130x12	130x12
	135x10	140x7	140x8

Pushups	23	26	29
	15	15	16
	13	13	14

Triceps Pressdown	80x12 (P)	160x12 (Y)	160x12 (Y)
	90x11 (P)	170x9 (Y)	170x8 (Y)
	90x6 (P)	170x7 (Y)	170x8 (Y)

(Y) Machine at the YMCA

Day Three, Week Three: Deadlifts

2010-08-02T09:51:00.000-07:00

I've been sick and haven't been working out, so I missed days one and two of this week, which would have been heavy bench and squats. Also, I made a mistake when I planned today's workout, and ended up doing the same weight for all my floor cleans :(

Deadlift Day
Exercise	7/20 2010	7/26 2010	8/2 2010	Week Four
Floor Cleans	65x10	65x10	65x10
	135x6	140x6	140x6
	155x6	160x6	160x6
	165x6	170x6	170x6
	175x6	180x6	180x6
	180x6	185x6	185x6
	185x6	190x6	190x6

Deadlift	405x1	415x1	425x1
	455x1	465x1	475x1
	505x1	515x1	525x1

Box Squats	185x3	195x3	205x3
	225x3	235x3	245x3
	245x3	255x3	265x3
	265x3	275x3	285x3

V-Bar Pulldown	150x12 (P)	160x12 (P)	170x12 (P)
	170x12 (P)	180x12 (P)	180x12 (P)
	190x8 (P)	190x9 (P)	190x9 (P)

Back Extensions (Hanging Bar)	40x12	60x12	75x12
	55x12	70x12	90x12
	60x10	80x12	100x12

(P) Machine at the PRO Club

Day Four, Week Two: Light Bench Press

2010-07-28T13:11:00.000-07:00

Back to explosive bench pressing. I haven't been tracking my weight, nor have I been doing any cardio. I really need to get my butt in gear if I'm to have any shot at losing enough weight to compete in the next weight class down at the Columbia City Classic.

Speed Bench Day
Exercise	7/19 2010	7/27 2010	Week Three	Week Four
Bench Press (Explosive)	135x3	145x3
	145x3	155x3
	155x3	165x3
	165x3	175x3
	175x3	185x3
	185x3	195x3
	195x3	205x3
	205x3	215x3

Standing Shoulder Press	105x12	115x12
	115x12	130x12
	135x10	140x7

Pushups	23	26
	15	15
	13	13

Triceps Pressdown	80x12 (P)	160x12 (Y)
	90x11 (P)	170x9 (Y)
	90x6 (P)	170x7 (Y)

(Y) Machine at the YMCA

Day Three, Week Two: Deadlifts

2010-07-26T09:30:00.000-07:00

Last week deadlifts were day four, but my friend and workout partner wanted to switch speed bench to day four, so that makes deadlifts day three. It also means that next week squats will be day one and max bench press day two.

Deadlift Day
Exercise	7/20 2010	7/26 2010	Week Three	Week Four
Floor Cleans	65x10	65x10
	135x6	140x6
	155x6	160x6
	165x6	170x6
	175x6	180x6
	180x6	185x6
	185x6	190x6

Deadlift	405x1	415x1
	455x1	465x1
	505x1	515x1

Box Squats	185x3	195x3
	225x3	235x3
	245x3	255x3
	265x3	275x3

V-Bar Pulldown	150x12 (P)	160x12 (P)
	170x12 (P)	180x12 (P)
	190x8 (P)	190x9 (P)

Back Extensions (Hanging Bar)	40x12	60x12
	55x12	70x12
	60x10	80x12

(P) Machine at the PRO Club

Day Two, Week Two: Squats

2010-07-23T08:36:00.000-07:00

Like day one's bench presses, with squats I'm moving up in weight and down in number of reps each week. Whereas last week I squatted reps of 6, this week it was 5, and so forth.

Squat Day
Exercise	7/15 2010	7/23 2010	Week Three	Week Four
Squat	135x10	135x10
	185x8	185x8
	275x6	290x5
	305x6	320x5
	325x6	340x5
	345x6	360x5
	355x6	370x5
	355x6	370x5

Romanian Deadlift	135x12	225x12
	185x12	255x12
	225x10	275x10

Seated Row	140x12 (P)	150x12 (P)
	160x12 (P)	160x12 (P)
	170x9 (P)	170x12 (P)

Single-leg Press	165x12*	255x12*
	210x12*	290x12*
	255x12*	315x12*
* Weight is per leg, including sled weight (P) Machine at the PRO Club

Day One, Week Two: Heavy Bench Press

2010-07-22T14:20:00.000-07:00

Back to what might be my favorite day in this routine. Whereas last week I was to do sets of 6 bench presses, this week it was sets of 5 (and next will be 4, followed by 3), the idea being to lift heavier each week. I benched 341 at the YMCA Seattle Summer Classic; at the Columbia City Classic, I'd like to shoot for 350.

Heavy Bench Day
Exercise	7/14 2010	7/22 Two	Week Three	Week Four
Bench (no pause on chest)	135x10	135x10
	185x10	185x8
	225x6	240x5
	245x6	260x5
	265x6	280x5
	275x6	290x5
	285x6	300x5
	285x6	300x3

Incline Dumbbell Press	65x12*	70x12*
	80x11*	80x12*
	85x8*	85x8*

Reverse Grip Bench Press	135x12	135x12
	155x9	155x10
	155x6	155x8

Skullcrushers w/Triceps Bar	45x12**	55x12**
	60x12**	65x12**
	70x9**	75x9**

* Weight is per arm
** Assuming triceps bar weighs 45 lbs.

Day Four, Week One: Deadlifts

2010-07-20T08:25:00.000-07:00

To close out the workout week I returned to deadlifts today. However, because I struggled toward the end of the lift in competition, in order to work on developing more explosivity and momentum, my trainer has me preceding my deadlifts with floor cleans. Boy, those can sure be exhausting.

Deadlift Day
Exercise	7/20 2010	Week Two	Week Three	Week Four
Floor Cleans	65x10
	135x6
	155x6
	165x6
	175x6
	180x6
	185x6

Deadlift	405x1
	455x1
	505x1

Box Squats	185x3
	225x3
	245x3
	265x3

V-Bar Pulldown	150x12 (P)
	170x12 (P)
	190x8 (P)

Back Extensions (Hanging Bar)	40x12
	55x12
	60x10

(P) Machine at the PRO Club