Ricky's Log

[rickylahourcade]

I will be doing the USPF meet in Sacramento at Supertraining gym on Dec 13th
This will be my first meet since I broke my arm in February. Not sure if I will be able to use a shirt by then because my arm still has pain when I bench heavy. I will either bench raw or if possible just open with about 500 in shirt and pass on 2nd and 3rd. I do not wan't to aggravate my forearm too soon or worse yet break it again.

Squat training 9/24/08


squat
135 x 10
225 x 5
315 x 5
405 x 3
add belt and reverse bands (takes off 50lb at top and about 135-150 at bottom)
585 x 2
675 x 2
785 x 2 (about 635 at bottom and 735 at top)
video

s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=785REVBANDMOVIE.flv


speed deads with bands ( adds about 220 at top)
135 x 3
225 x 3
315 x 3
405 x 2 x 2
Glute hams
3 x 10

Saturday went with my fiance to her first strongman/woman competition in Aberdeen WA. She kicked ass and had a lot of fun. I think she might do more of these (of course I liked it better when she powerlifted, but whatever works) So I helped at the meet and didn't train Saturday.

Monday September 29

Bench
135 x 10
225 x 5
275 x 3
315 x 2
365 x 5 post surgery PR (arm starting to hurt)
3 board
385 x 2 weight is a joke but arm couldn't take any more
this is very frustrating but I guess it could be worse.

green bands
225 x 3
255 x 3 (arm fried)

Lat pulldowns
stack x 3 x 10
tricep pushdowns
stack x 3 x 15
JM presses

went to lunch then back to gym

Forearm rehab
curls palm up 4 x 25
palm down 4 x 25

front and side lateral raises
35's x 3 x 10

hammer curls
45's x 3 x 15




Wednesday October 1

Deads

245 x 5 x 2
335 x 5
425 x 3
515 x 2
605 x 1
675 x 2 PR!!!

Video
s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=675X2DEAD.flv

225 x 5
315 x 5
405 x 3 x 2
455 x 2
495 x 2

Video
s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=13box495x2greenbands.flv

Monday October 6

Bench
135 x 10
225 x 6
275 x 3

225 + blues x 3
275 + blues x 3
295 + blues x 3 about 400 at top which is probably close to the most weight I have held since surgery. Felt easy but somewhat painful still.
225 + blues x 10

315 x 10 if I can't make weight PR's I will get rep PR's this ties my best before surgery

forearm work
front lat raises
lat pulldowns
tri pushdowns




Wednesday October 8

Squat
135 x 10
225 x 5
315 x 5
405 x 3
495 x 2
add belt and light wrap (haven't had knees wrapped since December 1)
605 x 2
add bottom of TRX
705 x 2 (bar is real whippy, wasn't sure I was clearing, walk out was crap!!)

Video

s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=705X2SQUATMOVIE.flv

Band pulls with blues (adds about 220 at top)

225 x 2
315 x 2
405 x 2
455 x 2 x 2

Glute hams with minis

3 x 10

[Brent]

Great to see you coming back strong. That should be a fun meet Dec 13 in Cali. Good luck with that Ricky.

[rickylahourcade]

Thanks Brent!


Monday October 13
Bench
135 x 10
225 x 5
275 x 3
315 x 2
365 x 2
405 x 2 (first time since surgery I have held this much weight) weight flew!! Post surgery PR, I think I would be good for 3 or 4

Wanted to try and hold some more weight and see how the arm would do.
3 board
435 x 2 easy, feeling it but arm doing ok
455 x 2 easy, feeling it more in arm, a little scary but weight felt really light. Arm fairly sore after this so I stopped.

Pretty happy with the progress today, and got some more confidence.

Shoulders
triceps

help put on shirts, hand offs, wrap knees, and spot for the next 4 hours!

[rickylahourcade]

Wednesday October 15

Dead
245 x 5
335 x 3
425x 3
515 x 2

add belt and started pulling from box, puts bar right below knee

605 x 3
715 x 2
765 x 1 PR!
805 x miss lost grip at top, so close and first time I have ever held this much weight in my hands.

Video of 765 and 805
s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=Boxpullmovie.flv

13" Box squats with blues from bottom
315 x 2
405 x 2
455 x 2
515 x 2

[rickylahourcade]

Monday October 20
Bench
135 x 10
225 x 5
315 x 3
365 x 1 kinda hurt arm
365 x 2 better
405 x 3

barbell shoulder press
135 x 10
225 x 5
275 x 3
295 x 3

tri's

[rickylahourcade]

Change of plans, I will be doing the UPA meet in Kennewick in February.

Box squats
245 x 5
335 x 3
445 x 3
add belt
535 x 2
add briefs (preds)
625 x 2
715 x 1
765 x 2 PR!

Video
s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=BOXSQUAT765X2MOVIE.flv

speed pulls with blues (adds 220 at top)
225 x 2
315 x 3
405 x 2
455 x 2

[rickylahourcade]

Monday October 27

Bench
warm up
135 x 10 x 2
225 x 5 x 2
315 x 3

floor presses
315 x 2
365 x 2
405 x 2 PR!

Pause bench
335 x 2
365 x 2

315 x 8

[rickylahourcade]

Wed Oct. 29

Deads with reverse blues

625 x 2
715 x 1
825 x 2
915 x 1 PR! (about 730-745 at top)

Video (sorry it sideways)
s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=CIMG2178.flv

Box squats with blues
315 x 2
405 x 2
495 x 2
325 x 2 x 5 30 seconds rest between sets

[rickylahourcade]

Monday November 1

Bench
135 x 10
225 x 5
315 x 3

3 board
405 x 2
455 x 2
475 x 2 most weight held since surgery!

Going to IPF Worlds in St. Johns Newfoundland Wed-Sunday to handle one of the women from the gym. Should be fun! Going to get to see Mike T and Brian Siders lift on Saturday!! Then back for 6 days then off to Texas for a week to visit Family, I will get some training in Texas when I can. When I get back I will start training cycle for the UPA meet Feb 28th in Kennewick Washington.

[rickylahourcade]

Monday November 24
Bench
365 x 2
405 x 2
425 x 2 PR!! arm is officially stronger than before surgery!!

blue bands
225 x 3
295 x 3
315 x 3


Wednesday November 26
deads
315 x 5
405 x 3
525 x 2
add belt
635 x 1
725 x 1 PR!!

Video
s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=725deadlift.flv

13 " box squats
no belt
335 x 3
425 x 3
515 x 3

[rickylahourcade]

Monday December 1

Bench
135 x 10
225 x 6
315 x 3
365 x 2
405 x 3
405 x 3

Barbell shoulder press
135 x 8
225 x 5
275 x 5
295 x 4

Triceps

[rickylahourcade]

Wednesday December 3
Squat
135 x 10
225 x 5
315 x 5
405 x 3
495 x 1
add belt
585 x 3
605 x 3 (got forward on third)

Video of 585 and 605 triples

s23.photobucket.com/albums/b368/Lahourcade/?action=view¤t=585605X3.flv

Deads with blue bands (adds 220 at top)
315 x 2
405 x 2
455 x 2
495 x 2

[rickylahourcade]

Saturday we had 13 lifters at a local USAPL meet. Me and My coach Todd were there from 8am to 7pm, we put on over 25 suits and shirts wrapped over 40 sets of knees and a total of almost 100 attempts. The lifters were spread out throughout all the flights so we were either helping on the platform or in the warmup room or both, at all times, no breaks......ever!! Not to mention all the loading in warmups and liftoffs and spotting. My hands and forearms were fried!! Lifting is much easier than handling that many lifters anyday!! It was a good day, no bombs and most everyone did what they went to do.

Monday December 8
Not recovered from Saturday but had to try to get something in.
Bench
135 x 10
225 x 6
315 x 3
365 x 2
405 x 1
405 x 3
365 x 5

Everything felt crappy and slow but thats kinda what I expected.
Started to do some bands but called it, feeling way too slow.

[rickylahourcade]

Wednesday December 10
Deads
warm up from floor
315 x 5
405 x 3
495 x 2
pull from blocks, bar just below knee
585 x 2
add belt
675 x 1
765 x 1
785 x 0 lost grip at lockout , still not recovered from Saturday
675 x 3 and hold

13" box squats with 140lb of chain
all squats walked out with no belt
315 + chains x 2
405 + chains x 2
455 + chains x 2 595 at top

[rickylahourcade]

Monday December 15
Bench
135 x 10
225 x 6
315 x 3
356 x 2
3board
405 x 2
455 x 2
475 x 1
500 x 1 Most weight held since surgery and all time raw PR off 3 board!

Seated shoulder barbell press
135 x 8
225 x 5
275 x 3
295 x 3
315 x 2 PR!