Post by rickylahourcade on Oct 9, 2008 0:32:18 GMT -8
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
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