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Dec 24th

Foam rolling and band work .

Dec 27th

bench day: pushed this day back a bit because a few of us were able to get togther and do a shirted day. Last time I had my shirt on was back in June. Needless to say I'm about 15lbs heavier so the shirt was a bit snug! Which can be good in a way.

So at my last meet with this shirt I was able to touch and press 365, 385. This time I was about a 2 board away from touching 385 . At 405lbs I was less than 1 board away from touching . I should have been able to touch but my cardio is SO BAD that I had a hard time holding my breath for a whole rep-- That is bad!!!! I pressed the shit out of the 405 so once I touch it , it will be easy.

Then I tried an open back but didn't have any luck touching with this either. First I did 445 to about a 2 board then 465 to a one board. The pressing was easy , so I'm thinking with some more practice with the open back I will be using it at the next GPC event in June ( which is Nationals).

I also feel I need more practice with my single at my current weight it sure is different. And if I decide to go to Medicine Hat at the end of January the a 400 press shoul be do-able.

I'm really going to step up my cardio , since yesterday I've realize how bad it is. A good thin I got a punching bag for Xmas so it can be an every day thing !!

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Dec 29

deadlift
405x3, 435x3, 455x5

good mornings
3x6@225

back extensions
3x12 with a 35lb plate

abs
planks, medi ball sit ups

Dec 30th 2009

M.P
155x3, 170x3, 185x5

incline bb press
225x7,6 235x5

dips
2x10 with 30lb chains on back

rear delt cable pulls
2x12@60

one arm pushdowns
2x30@40

That sucks. I hope you get better soon.

Thanks.

It was only a 24hr thing.

Back to normal , well back to night shift !!!

Prob back in the gym on Monday.

good to hear.

So I've decided NOT to do the event at the end of the month. I wish I could get it done , but I don't have the time off work.

This sucks because I really wanted to head down and do a IPF event as it's all single ply and drug tested so I think the comp would be more in my league. Maybe they will have another one later in the year and hopefully it will be closer , as that was a big part in why I'm not doing it - Not the only reason as I have to put my family before anything and their is lots coming up so the $$ just wont be there for ME.

Next event is with the GPC in April / May ( unsure exact date ) which is the Nationals so I'm sure their will be some great lifters there.

I'm going to be starting a diet soon as I need to get down to 220 again or atleast 230 for training .

Reverse banded squats

Purple and green bands
Briefs and belt only

135x10
225x8
315x6
405x4
495x3
585x3
635x2
675x1 ( video coming )
725xfail ( video of this to if you want a laugh )

DB squats
3x10@75

Leg Press
3x7@540
ss w/ calfs

Abs

I've decided to take a break from the 5/3/1 program and just train. Going to be bringing back the bands , chains and speed work for the next month. Then I might restart that program .

I do like it but u need to switch it up as I'm losing the erg to train so that is effecting my numbers.

Family comes first my man. It's good to see someone who has their priorities straight.

IW

Jan 8th

Reverse band press
Green bands

135x10
225x10
315 x5
375 x 3
405 x 3
435 x 2 high
315x10

Wide grip lat pulldowns
3x15@140

Cross body tricep extensions
3x15@25

pull downs

My bench is weak !