powerliftingca.com

Thanks Steve.

Please send a thanks to the National Guard for their sponsorship and ensuring lifters received quality medals. I think that was the most people in the audience I've ever seen at a Venice meet!

Dennis

Monday Bench Day (Recovery Phase)

Target: Moderate Weight - No Shirt
Weight: 249

*Today was the first workout for me following the Military Nationals. I'll work the next 2-weeks Raw with increasing weights until I am 12 weeks out from my next competition - the Olympia Invitational.

Band Stretches

Raw.......

135 x 2

135 x 3

135 x 5

135 x 7

225 x 2

225 x 3

315 x 2

315 x 3

405 x 5

405 x 5

Dropsets....

315 x 18

315 x 10

Done............

*Started the day a little sore from the Military Nationals meet, but was able to work thru it. 2-more weeks of Raw working up beyond 500 before I put the shirt back on. My Raw goal this training cycle will be about 520 or so.... so I have some work to put in. I will also start training my triceps so I can push thru that last 1/2 inch.

My goal...better than what I did at the Military Nationals - my approach, one day at a time.

No Excuses...Just Results
No Risk...No Reward

Thursday Bench Day (Recovery Phase)

Target: Moderate Weight - No Shirt - Light Speed Day
Weight: 249

*Today was the first speed day for me following the Military Nationals. I didn't use the bands today, but will get back into them beginning next week (Thursday).

Band Stretches

Raw Dumbell Work

60 x 3

70 x 5

80 x 7

90 x 9

Dumbell Speed

100 x 3

*1 Minute Break

100 x 3

*1 Minute Break

100 x 3

*1 Minute Break

100 x 3

*1 Minute Break

100 x 3

*1 Minute Break

100 x 2

*Fatigued on the last set - no spot, so I didn't push it.

Incline Dumbells....

120 x 3

130 x 3

150 x 3

*Went moderate, but worked the explosion off my chest

Dips

3 x 15

Done............

*I've been doing some reading and came across the Science and Practice of Strength Training by Vladimir Zatsiorsinsky. The book is dated and it will probably take me a while to get thru it, but in browsing I did find some interesting studies.

I've always been one to use high reps in my training cycles along with incorporating max effort days. A few months back Manny had me start doing speed days as well to work the fast-twitch and explosion.

According to the book all 3 methods should be used to increase overall strength - I guess that means Manny has been doing some reading on the side. Either way, the training has transferred into a stronger bench with more bottom explosion (both Raw and shirted).

My goal...better than what I did at the Military Nationals - my approach, one day at a time.

No Excuses...Just Results
No Risk...No Reward

Monday Bench Day (Raw Phase - week 2 of 3)

Target: Moderate Weight - No Shirt
Weight: 248

*Continued working my Raw bench while increasing the poundage. My plan is to increase my 3rd Raw week to about 540 or so Raw, which will get me going the right direction for the Olympia.

Band Stretches

Raw.......

135 x 3

135 x 5

135 x 7

225 x 3

225 x 5

315 x 3

1 - board

405 x 8 (1 second pause reps)

495 x 3 (1 second pause reps)

2- board

515 x 1
*Not bad, but I want more.

Dropsets....

No Boards...

405 x 6 (Pause Reps)

225 x 27 (Fast Reps)

Done............

*Decided to change up my reps a bit and use pause reps. Next week I will continue to push my Raw bench up and shoot for around 540 or so. After next Monday I will begin my boards training cycle starting with 3-boards and working to touch just before the Olympia.

I plan on taxing my CNS during the next 3 or so weeks so that I can push through a few mini-barriers.

My goal...better than what I did at the Military Nationals - my approach, one day at a time.

No Excuses...Just Results
No Risk...No Reward

Road to the Olympia Invitational

Weight: 248

Friday (Missed Thursday due to the game)

Speed Bench Day

Raw

Red Band Stretches

135 x 3

135 x 5

225 x 3

Started Speed Reps

225 x 3 (Purple Bands/ Narrow Grip)

1 Minute Break

225 x 3 (Purple Bands/ Narrow Grip)

1 Minute Break

225 x 3 (Purple Bands/ Narrow Grip)

1 Minute Break

225 x 3 (Purple Bands/ Competition Grip)

1 Minute Break

Loading Break

315 x 3 (Purple Bands/ Competition Grip)

315 x 5 (Purple Bands/ Competition Grip) --> Missed my 6th rep.

*A little sore from the pause reps of last Monday and it showed in my last set of speed reps.

Burners

135 x 54 (no bands)

Triceps

Cable Pull-Downs..

Started light, ended doing stack for a few sets. Finished with bench seated dips for 3 sets till failure.

Close Grip Bench Press

135 x 5

225 x 5

225 x 5

315 x 3

*Took a longer than usual break since the 315 x 3 was sub-par

315 x 5

done...

*I work my triceps on a separate day as well, this is done because on my speed bench day they don't get enough work and I try to keep my reps within range. Plus, doing speed bench then working tris just stimulates my chest and shoulder muscles - so my tris are getting short-changed because of the fatigue.

My goal, better than what I did at the USPF CA Military Nationals, my approach - one lift at a time.

No Excuses...Just Results.
No Risk, No Reward

Monday Bench Day ... Road to the Olympia (13 Weeks Out)

Target: Moderate Weight - New Shirt
Custom SuperKatana - (Ken Anderson of Andersonpowerlifting.com)

Weight: 247

*Decided to go ahead and put the shirt on today and begin my training for the Olympia. I had previously said I would wait 1 additional week, but the weights were calling and the shirt was itching.... so I put on the battle gear!

Band Stretches

Raw.......

135 x 2

135 x 5

135 x 5

225 x 2

225 x 5

315 x 3

Shirt Work (3-boards) "New Shirt" ....

405 x 3 (what was I thinking? Talk about a hover.... I think the bar dropped a whole 1 inch!)

485 x 3 (able to drop the weight about an inch more... still hovering)

485 x 3 (touched the board on my last two... getting there)

585 x 3 (touched on all 3 and pressed with relative ease) - the shirt still was not seated as the arms were preventing the arm pocket from moving upward. Tried to re-seat the shirt for the next attempts.

585 x 2 (solid reps - good control going down and good pressing power)

675 x 2 (touched on both reps. pressed without any problems, good speed.)

675 x 2 (easy touch and press)

*Took a while to learn "where" to begin tucking due to the tightness of the shirt. Main difference is with this shirt a "tuck" is required before there is tension in the shirt - whereas the other shirts I have worn allow you to begin your decent, then tuck. Still working on learing this with the new shirt.

Done............

*I'm liking the support of the new shirt. There are a few things I need to learn, but Manny will get me dialed in by competition time. In the next few weeks I plan to continue increasing the weight at 3-boards until I am up around 750 or so - just to get my CNS ready.

My goal...better than what I did at the Military Nationals - my approach, one day at a time.

No Excuses...Just Results
No Risk...No Reward

Saturday Bench Day ... Road to the Olympia (12 Weeks Out)

Target: Heavy Weight - New Shirt
Custom Titan Super Katana - (Ken Anderson of Andersonpowerlifting.com)

Weight: 247

*Skipped the Thursday speed session so I could lift on Saturday since I will not be able to lift on Monday. Today my goal was just to pound my CNS more and put more stress on the new shirt. this is my 2nd week in this shirt.

Band Stretches

Raw.......

135 x 2

135 x 5

135 x 5

225 x 3

225 x 3

315 x 2

405 x 1

495 x 1 (good speed)

Shirt Work (3-boards) "New Shirt" ....

585 x 3 (touched on all 3 and pressed with good speed)

635 x 2 (solid reps - good control going down and good pressing power)

675 x 2 (touched on both reps. pressed without any problems, good speed.)

705 x 1 (easy touch and press)

735 x 1 (easy touch and press with good speed)

Video Link: http://www.youtube.com/watch?v=g7b7-bY7RhA

755 x 1 (controlled the weight going down - locked it out, but speed was not fast enough. May have done too much thinking on this one.)

Video Link: http://www.youtube.com/watch?v=20dAy27F9_w

*The 735 and 755 are the most I have held to this date. The 735 put pressure on me, but the 755 had my ears ringing, but I got it up. Next week I will push it even higher as I work 2 more weeks at 3-boards before dropping to 2. No pain - no reward.

Done............

My goal...better than what I did at the Military Nationals - my approach, one day at a time.

No Excuses...Just Results
No Risk...No Reward

Saturday Bench Day ... Road to the Olympia (11 Weeks Out)

Target: Heavy Weight - New Shirt
Custom Titan Super Katana - (Ken Anderson of Andersonpowerlifting.com)

Weight: 247

Band Stretches

Raw.......

135 x 5

135 x 5

225 x 3

315 x 2

405 x 1

485 x 1

Shirt Work (3-boards) "New Shirt" ....

585 x 3 (touched on all 3 and pressed with good speed)

Video Link: 645 x 2 http://www.youtube.com/watch?v=lWIQlxbk4VY

Video Link: 705 x 1 http://www.youtube.com/watch?v=w-sCiH7gldg

Video Link: 745 x 1 http://www.youtube.com/watch?v=fk6nR63Iivs

Video Link: 775 x 1 (miss) http://www.youtube.com/watch?v=QPP7dWk_k5U

Done............

My goal...better than what I did at the Military Nationals - my approach, one day at a time.

No Excuses...Just Results
No Risk...No Reward