Back from the Abyss

Training Log
Saturday the 16th: Back and shoulders: BW: 262

Seated DB Press
10/ 15
20/10
35/ 8
55/6
75/6
85/6

Rear Delt Flye
35/12
45/12
55/12

Rope Cable Rows
140/12
160/10
180/8

Bike Handle Pulldowns
100/12
120/12
140/8

Shrugs
225/12
275/12
315/12
365/12

Reverse crunch into Ceiling Stompers
Ratio Reps
1:1 12 each
3:3 9 each
10:10 10 each

Bent Press
35 x 8 x each arm
40 x 8 x ditto
45 x 8 x ditto


Got my flyer in the mail for the USPF meet in Macon on March 27th. Very excited about the prospect.

Am changing my diet in order to try to get back into the 242 class. Doing a lil' bit o' cardio as well. If I don't get it, fine, but I need to drop a little weight.

Was off for about three months before starting back training in December. Used first four weeks back as a rehab cycle.

As of right now training looks like this:

Monday: Squats or Heavy Good Mornings (ABGM or GM Squat)
Seated GM/RBGm or Sumo/Conventional Partial deadlifts
Core Work: 2 exercises

Tuesday: push Press or Millitary Press
Bench
Boards (shirt if applicable)
Close Grip
Curls
Core Work: 2e

Thursday: Front Squats of Box Squats
Speed Bench
Deadlifts
GH Raises or Pull thru's

Saturday: Seated DB press
Reverse Flyes
Cable or one Arm or T-bar or BO rows
Pull Down Varient
Shrugs
Core Work: 2e


So far, up until this point, I am at:
Squat: 455 x 10: 4 weeks rehab: 315 week 1, 365 wk2, 405 wk3, 455 wk4
ABGM: 425 x 3: first week of cycle
Overhead press: 175 x 8: these are tough to get used to...
Bench: 275 x 8: bench is coming along slowly.
Front Squat: 295 x 5
Box Squat: 365 x 3 x 3
Deadlift: Conv and Sumo: 475 x 2 ( I limit reps on pulls becuse of the volume of fatigue work before) Sumo feel better than conventional right now. nothing feels great.
@262

Best lifts in competition:
Squat: 645 raw (no knee wraps)@ 270 July 2006
Bench: 405 raw @270 July 2006
475 Titan F6 @265 November 2006
Deadlift: 605 raw @265 conventional November 2006

Best Gym Lifts:
Squat: 650 Raw
700 x 3 wraps
740 straps down
Bench: 415 raw
500 Titan Fury
Deadlift: 615 conv
545 sumo
ABGM: 525 x 1
GM Squat: 515 x 2