3/31 - ME Bench

1 Board
135x5
225x5
315x5
405x1
455x1
495x1

Barbell Row
4 sets of 10-15

Cable Front Raise
4 sets of 15-20

Cable Flys
4 sets of 15

Pulldowns
3 sets of 8-10

Back at the beginning of February I missed 495 of a 3 board so I was pretty happy with today's pressing. Didn't do any shirt work as I plan on going heavy this weekend at the Compound III.

3/26 - 3/29 - Training

3/26 - Lower Supplemental

Foam Roll
Forward Sled Drag x 2 trips
Backward Sled Drag x 2 trips
45 Back Raise 4 sets of 10
Dbl KB Swings 4 sets of 10

This workout is pretty much the same every week just with more weight. Nothing fancy but seems to do the trick.

3/28 - RE Bench

Bench
315x22
315x18
315x15

Face Pulls
3 sets 12-15

DB Rows
3 sets 8

3/29 - Squat

Squat
135x5
225x5
315x5
405x3
495x3
545x3x3

KB Swing
3 sets 20

45 Back Raise
3 sets 10

Pulldown Abs
4 sets 10-20

Last week when I was up at Elite I weighed 282. Dave told me I need to start eating like a pig so this week I have ate out everyday. Today I weighed in at 298 which is the fattest I have ever been!

3/24 - Bench

Shirt Bench
455x1
495x1
605x1

JM Press
3 sets of 8

Lat Pulldown
3 sets of 10

Went in my loose shirt again today and worked up a little heavier than last week. I plan on switching to my tight single ply king shirt next week and finding an opener for the meet.

3/22 ME Squat / Dead

14" Box Squat
155x5 w/3 chains per side
260x5 w/3 chains per side
355x3 w/3 chains per side
450x1 w/3 chains per side
545x1 w/3 chains per side

Add Suit Straps Down

640x1 w/3 chains per side
640x1 w/5 chains per side

16" Box Squat
640x1 w/7 chains per side
640x1 w/9 chains per side

Deadlift
150x1
245x1
335x1
425x1
515x1
605x1
700x1x3

RH
4 sets of 8

Was at the EliteFTS.com facility again today so was able to get a decent training session in. Had to raise the box up as I couldn't get to depth on the 14" without breaking form. The good news is I am getting stronger despite only going heavy every other week.

3/19 - Lower Supplemental

Foam Roll
Forward Sled Drag x 2 trips
Backward Sled Drag x 2 trips
45 Back Raise 4 sets of 10
Dbl KB Swings 4 sets of 10

Bench

Shirt Bench - 405x1 455x1 495x1 545x1
Kennelly Press - 4 sets of 8-12
Military Press - 3 sets of 8
Lat Pulldown - 3 sets of 10

Wore my loose shirt today and was able to touch all sets. I am limited to what I can do right now as I am training at a commercial gym until my equipment arrives for my garage. I tried to train like I normally do but always ended up frustrated and so decided to only push it when I am in an environment that allows this. Every other weekend I drive 4 hrs each way to train at EliteFTS.com

Kettlebell Workshop

I was invited up to Nashville, TN by David Whitley, Sr. RKC to attend his MMA level one Kettlebell workshop.

I have been using kettlebells for several years now but have never attended any class, workshop or certification before. I basically watched Youtube videos and a few dvd’s and figured out things for myself.

We started by learning the Turkish Get Up and within the first few seconds I realized I had been doing this movement completely wrong. As we continued on it became clear that I really had no clue how to perform most of the kettlebell lifts and have been relying on brute force to perform the various movements. Once I learned how to properly execute the lifts my strength on the movements instantly improved. This is just another testament that technique is the most important part of lifting whether it be kettlebells, dumbbells, barbells, bodyweight movements or anything of exercise you may be performing.

After the workshop we grabbed some grub which gave me an opportunity to pick David’s mind on how to integrate the kettlebells into my program more. We came up with a bunch of ideas and I’ll be testing a few things out after UPA Nationals.

Here is some cool footage of David using the kettlebells

800 Three Board Press

Underground Strength Session - 2/24-25

Another Day In the Gym - 2/8