11-25 and 11-26

Sorry for the no post yesterday but I was in a car accident making it a looooonnnnnggggg day for me. I am feeling pretty good and am really enjoying two-a-days. I did go thru a point last week were I am not feeling I was getting enough from the first session each day. So this weekend I stepped back and examined why I felt this way. From my overview I kept replaying the idea Vincent had concreted in my head. This idea was the fact that there should be no questions when you are done. I agree with this fact and will be including more core transferable exercises in my morning and concentrating on less accessory at night. Also after the #elitefts chat a few weeks ago I will be including walking back into my training, which is something I have not done in a long time. On a final note I am looking to cut BF%. This does not mean cut weight as many assume but instead how much fgat I hold. I DO NOT CARE where my weight goes.

11-25

MORN-DL
-Back Extention 1x20 @ 140
-DL
Barx20
89x20
135x10 Split S and C
185x10
225x10
275x8
305x6
350x6
395x1 Conv, 4 Sumo
415xF Sumo Joker
305x3 Sumo FSL
-FS 5x10
-Deficit 5x10

Afternoon
-Superset
   Conv DL(Work To 55% and Complete At Least 2 Reps)
   X-Band Walk 10ea
-High Box Squat
-Leg Ex and Leg Curl 8x
-Ab Roller Hold
-100 Shrugs
-4 Way Neck Holds

11-26

Morn-OHP
-OHP
Barx15
75x10
85x8
95x5
105x3
120x3
135x3
155x3 Joker
105x7 FSL
-Incline Press 5x10,10,6,5,4
-Banded Lat Pull Down

Night
-Close Grip Floor Press 3-5
Barx15
95x10
135x10
185x5
225x5
245x1
With max pull ups between each set
-Kolov Press and cable row
-v bar Tri pushdown
-band pull apart

11-23 Dl/Oh Challenge

Today I was challenged to a Max OH and Max DL. Following some of my favorite ideals I always take a challenge.

DL
135x10
225x6
315x2
405x1
455x1xNo Belt PR
495xF

OH
Barx15
95x5
135x1
155x1
175x1xPR
185xF

11*22 5-3-1 Bench

Alright so I'm finally able to admit to myself that I'm still beat up from last weekend also I've decided to continue forward with my idea about reps in my opening sets I will be taking a closer to 10 reps instead of shooting down to 5 and 3s so quickly also been working a lot more on the competition movements such as the pause bench press call which you will see my videos coming up

Morn
-press bench
Bwx20
Barx10x2
95x5
95x10 pause last rep
135x10 pause last 2 reps
150x10 pause last 3 reps
160x5xwrking
185x5
210x6(5+)
225x5xjoker
235x3
165x15xFSL
-pushup jumps 3x5

Night
-dead man bench 3-5
Barx10
95x10
135x10
185x10
225x5
245x2
-rope row
2xwarm
4xwrk
wide behind back lat pulldown
1xwarm
4xwrk
-cable shrug
4x20
-seated oh db Tri
1xwarm
4xwrk
-muscle snatch
4x
-50 band pull apart
-25 band curl/25 band rvr curl

11-21 Squat 5-3-1

Alright I've done a lot of thinking I haven't done a lot of adjusting to a lot of stuff going in between the two meets I just did a bit since I've been doing a lot of thinking I've figured out where I'm weak I can move up quickly if I take up big jumps and I'm only doing the minimum amount of my reps but where I'm weak with is the reps so coming up in the next few weeks I'm going to work a lot with reps and see how it goes

Morn
-Squat
Bwx20
Barx10
135x10
185x10
225x5
250x5
285x5
330x6.  Was the set of 5+
365x2.  Goal was 5
250x11 FSL
-Box Jump 3x5

Night
-fs 3-5
Barx10
45x10
95x5
135x5
185x5
225x5
245x2
-wide stance chain box squat
1xwarm
4xwrk
-sng leg curl
1xwarm
4xwrk
-saftey squat gm
1xwarm
4xwrk
-back ex
1xwarm
4xwrk
-sng leg ex
1xwarm
4xwrk
-hack anderson squat
1xwarn
4xwork

11-19

So I have to say that I feel really good considering I went 2 times yesterday doing the main work in the morning I will definitely continue with it for a while and we're going to see how it goes this morning it was shoulder press for the 3 sets for 5 reps at 65 percent 75 percent and 85 percent it went really quickly so we actually decided to do the second major movement it would you be the incline press

Morn
-ohp
Barx10
65x8
95x5
100x5
111x5
126x7
-wall ball throw 5x2
-incline press 3-5
65x10
95x10
135x8
155x5
185x5
205x5
210x3

Night
-push press 3-5
Barx10
95x5
135x5
155x5
175x5
195x3
-v bar Tri pushdown
2xwarm
4xwork
-rope oh Tri
1xwarm
4xwork
-bi 21s
4x
-cable row
2xwarm
4xwork
-d.y. row
1xwarn
4xwork
-superset: straight arm lat and plate front raise
1xwarm
4xwork
-band pull apart
1x100

11-18 Back to Work

So today I went back to work up hard after a long weekend of different competitions and I mock meet up with the clients in athletes this coming back is going to feel really really hard I want to pull a number I pulled six million times today and it was horrible the I'm going to a two times a day system I mentioned it and asked about it last week no elitefts chat and I feel like it could be something good for me us I'm definitely going to try it out and see how it goes will be taking wendlers 531 and in the morning and then and I will be doing the assessories at night

Morn
-50 seated back ex
-dl
Barx10
135x10----sumo and conv half
225x10
275x10
285x6
330x6
370x1(was suppose to hit 5+ but couldn't)
-pc
143x5
165x5
185x5

Night
-axel rack pull 3-5
Barx5
135x5
225x5
275x5
315x5
365x5
385x4
405x2(tore callus)
-oly squat 2xwarm/4xwrk
-pause squat 1xwarm/4xwrk
-leg curl 2xwarm/4xwrk
-rdl 4x
-pull thru 4x
-rvr hyper 4x10+5 Glute flys
-100lb back ex seated 1x120

Brass City Video

The video from the APA Brass City Meet

https://www.youtube.com/watch?v=K4_GDyWefmk&feature=youtube_gdata_player

Monster Milk Strength Callenge

Max Dl In 2 Min either 185 Or 315

I went Div 2 At 185

Alex Keevan...Max 185 DL In 2min DL Start At 134 41 Total

Max DL For 2 Min At 185 Start Time 219 Total 46

Max 315 DL For 2min DL Start At 235 Total 24

Mock Meet 11-17

So Today Was A Planned Rest Day But I Was Suppose To Judge A Mock Meet At Baystate. After Feeling Like I had More Yest I Decided To Take Part In It. I Actually PRd All The Lifts Showing Myself I Still Have More Left And I Am Not Close To Any Type Of Ceiling.

Squat-425
Bench-275
DL-485
Total-1185

But Congrats To Raymond Who PRd All Three Lifts-
S-335
B-245
DL-430

Alex Who PRd Both S and B-
S-245
B-165
DL-315

And Nicole Who PRd Both S and DL-
S-135
B-95
DL-170

Watch For The Video To Come

11-16 Brass City Platform Perserverance 2013

So today I competed at the Brass City Platform Platform Perseverance 2013 at Powerflex Gym in Waterbury, CT. After a long week of feeling horrid I did really good. I am continulously hitting PRs, which says to me I am no where close to my ceiling. I hyave left the last two meets saying I could hit more. Next meet will be sometime late Jan. I am plaaning.

Meet Numbers:

Went 8 For 9

Squat-#420-10lb PR-20lb Meet PR
Bench-#275-5lb PR-15lb Meet PR
DL-#480-40lb PR-40lb Meet PR

Total-#1175-75lb Total PR






Warm-ups

Squat-Barx10/135x5/225x1/315x1/350x1
Bench-Barx10/95x5/135x1/185x1/225x1/245x1
DL-Barx10/135x5/225x1/315x1/355x1/390x1

Attempta

Squat-375/405/420
Bench-260/275/295(Miss)
DL-400/440/480


Watch Out For The Videos On Garage Gym Athletics You Tube Channel

11-12 Stupidity

What I did today was stupidity considering I'm coming up to a meet, but the money was so tempting.

2min Max 315 DL

-Video To Come After Results-

Follow ME On Twitter: Joshua Biernacki @GarageGymJunkie

11-11 Comp Week

3x8 at 30% DL.Squat.Bench

11-9 More Comp Prep

Last workout before comp and feeling great.

45 degree back ex 2x warm/4xwrk
Wide grip row 2xwarmup/4xwrk
Close grip lat pulldown 1xwarmup/4xwrk
Rear dealt fly 1xwarm/4xwrk
Shrug1x150(switching grip every 50)

11-8 Comp Prep

Comp Warmup To Opener Bench
Barx20
Barx10
100x5
140x1
190x1
230x1
250x1

Incline db: 2x15

Banded Tri push 2xwarm/4xwrk
Rvr bb curl 1xwarmup/4xwrk
Kolov press 1xwarm/4xwrk
Overhead band Tri pulls 1x50

11-7 Max Squat Day 1 Comp Deload

Comp Warm-Up to Opener
Bwx20
Barx10
95x5
135x3
225x1
315x1
350x1
370x1

Only Rvr Band Squat....3-5....135/225/315

Leg Press 2xwarmup/4xworking
Leg curl w/ chains 2xworking/4xworking
Seated Calf Raise 1xwarmup/4xworking
Abductor band 4min

11-5 Speed Lower

Went to UNE today. The workout went really good and I felt worked after. LAst hard workout till my comp on the 16th. Coming in hard shooting for a 1200lb total. Right now my best lifts are 440 DL, 410 Squat, and 270 Comp Bench. That would give me a 1120 Total, but that is without mental state. So hopefully my mental state and environment will give me a good showing.

Speed Squat(Used Red Rouge Bands)
Seated Box Jump 2x3 Went Up Height Each Round
BWx20
Barx10
Bar and Bandsx10
95x10
135x5
185x5
205x2x12

Speed Squat(Chains)
Barx10
Bar and Chainsx5
135x1
175x1x8

PC
185x3
205x3
215x3

Sng Arm KB Lunges 5x
Wide Stance Box Squat 5x
Hip Thrust 5x
Glute Holds 3x

11-3 Speed Bench

Today was early and was good

DE Bench 50%*9*3
Bwx20
Barx20
Barx10
95*5
135*3
145*3
150*3*9 comp grip

Supp: chest pass 2*20

Access:
Tri pulldowns 5x
Iso row 5x
Bent arm fly 5x
Wrist roller 4x

11-2 Max DL

Lifted at UNE today

DL
Bwx20
Barx10
135*5
225*3
315*2
365*1
385*1
395*1
405*1
410*1

Only Squat 3*5 135/225/275

Access:
Stability Ball Row 5x
Db Bench Row 5x
Banded Gm 5x
Sng Arm Lats 5x
Sng Arm Shrug 1*50ea

11-1 Max Bench

Horrid day on the bench. I couldn't find my groove. I need to go back to sleeping before I come.

Press Command Bench
BWx20
Barx10x3
95x5
135x5
185x3
205x1
225x1 Press Call Added
250x1x2
270x1x2
290xfail

supp: 3 Board Press 3x5....230/260/280

Access:
Banded oh Tri 5x
Banded side Tri sng arm 5x
Bb curl 5x
Band pull apart 2x50