2007 Arnold

I have to “rig” it since there are no pegs in the squat rack. What I do is put the side rails of the squat rack to the lowest point and then use the purple band on this. Then I get two 100lb d-bells and use them for the black bands. I think I will be able to use the green mini’s as well under these same d-bells with the blacks next time. You cannot double up the purples under the d-bells as the tension would pick them up off the floor.

Hope this gives you a mental picture.

Running them under the bench seems to give uneven tension to one side…+ I don’t like benching on a regular bench except in the meet…a mental thing.

May 9th Shirt Day (13 wks to meet)

Raw Close Grip (Warm up)

1X10 95
1X10 135
1X8 185
1X6 225
1X3 245
1X3 265
1X3 285

Shirt

1X5 3 Board 455
1X3 3 Board 510
1X3 3 Board 510
1X3 2 Board 475
1X3 2 Board 485
1X3 2 Board 495
1X1 2 Board 500
1X1 2 Board 510

Dynamic Bench (3 grips)

1X3 165
1X3 165
1X3 165
1X3 185
1X3 185
1X3 185
1X3 185
1X3 185
1X3 185

4" Lockouts (Pinky on ring)

1X3 365
1X3 375
1X3 385
1X3 395
1X3 395

Rope Push Downs

1X30 30lbs
1X30 35lbs
1X30 35lbs

on the shirt work, your first set on the 2 bd is 510, then you back off before working back up to 510. Why?

[quote]KBCThird wrote:
on the shirt work, your first set on the 2 bd is 510, then you back off before working back up to 510. Why?[/quote]

The last set on the 3 Board is 510…the 1st set on the 2 Board is 475.

5/13—2nd Week of 3 Week Band Cycle

Raw (Index Finger on Ring)

Dbl Blk to rack

1X10 95
1X10 135
1X8 185
1X6 225

Dbl Blk to D-bell + Dbl Purp to rack

1X5 Bar
1X5 95
1X3 105
1X3 115
1X3 125
1X3 135
1X3 145

4 Board (Raw pinky on ring)

1X5 365
1X3 375
1X3 385
1X1 405

3 Board (Raw pinky on ring)

1X5 355
1X3 370
1X3 385
1X1 405

2 Board—Coulkd not do—no gas left

Green Band Push downs

1 X 65 reps
1 X 45 reps
1 X 35 reps

Took a week or so off due to what I felt was a little overtraining.

(13 weeks out from meet)

Today was to be Shirt Day but one of my spotters bailed so I did some raw work. Am starting to train for the final 12 weeks before the meet back at Nazareth Barbell with Mike Miller and the team.

5/20 Raw Day

FLAT BENCH (index on ring—ALL REPS WITH FULL TWO SECOND PAUSE ON CHEST)

1X10 95
1X10 135
1X8 185
1X6 225
1X3 275
1X3 315
1X1 365
1X1 385

INCLINE (pinky on ring)

1X10 135
1X10 135
1X8 185
1X6 225
1X3 275

4" Locks (pinky on ring)

1X3 375
1X3 395
1X3 415

2" Locks (ring finger on ring)

1X3 565
1X1 605
1X1 615
1X1 625

Rope Push Downs

1 X 30 X 30lbs
1 X 30 X 35lbs
1 X 30 X 35lbs

1 X 45lb D-bell X 33reps

12 Weeks Out From Meet

Shirt Day

( From here on in am using a 12 Week Training Cycle Designed for me by Mike Miller )

Close Grip Warm Up (Raw)

1X10 95
1X10 135
1X8 185
1X6 225
1X3 275
1X3 295
1X3 305

SHIRT—(Off 4 Board)

1X3 475
1X3 505
1X3 515
1X3 525
1X3 530
1X3 530

2 BOARD (Raw + Close Grip + Pause)

1X3 325
1X3 335
1X1 355
1X1 365

1 BOARD (Raw + Close Grip + Pause)

1X3 305
1X1 315
1X1 335

Rope Push Downs

3 X 35lbs X 30 reps

Keep it goin bro.

Been a couple of weeks since my last post. Got a colds…blah, blah…

I will skip two of the Raw Workouts I did and go right to my 6/13 Shirt Workout with Mike Miller. I am currently 8 weeks out from my meet. Still waiting on my Inzer 2 Ply RageX which has been delayed 3 weeks?!? Doing pretty well with my Old Inzer DD. In any event, all workouts from here on in have been set up by Big Mike. You will notice that volume is dramatically starting to drop.

6/13 SHIRT DAY

RAW WARMUPS

1X10 Bar
1X10 95
1X10 135
1X8 185
1X6 225
1X3 275
1X1 315

SHIRT Off 4Board

1X3 485
1X3 545
1X3 545
1X1 565
1X1 565
1X1 565

(I smoked all of these…the last 565 with a 2 sec. pause on the board. I wanted to keep going heavier but Mike said no. I am not big enough to tell him otherwise)

RAW 4B (close grip)

1X2 415
1X2 415
1X2 415

4" Lock Outs

1X3 365
1X3 405
1X3 425
1X3 445
1X1 495
1X1 515

Rope Push Downs

3 X 30reps X 40lbs

How thik are boards supposed to be?
Mine are 2" thick and I cannot use more than 3 Boards because they wouldn’t fit between the bar and my chest…

Are you just benching or are you doing a full Power lifting routine? Those are pretty good numbers but have you qualified for WPO yet?
Did you lift in Vegas last week?
Just asking so much because I have two guys I train with at 198 in WPO.

Yes…just benching. My hip is bad and I just have tried tried very hard to strengthen it to the point I can hit a huge squat or dead. I am starting to work legs harder and look to go full power next year.

No…have not qualified for the semi’s BB4C whic are held in Lake George, NY in November. I am looking to qualify at Carpenters meet in Iowa for the semi’s. I think I need 555lbs. Looks like I may go ahead though and go to the 220lb class as I am currently at 207 and about 10%BF. I would hate to lose much more BF just to get to 198.

[quote]sob440 wrote:
Are you just benching or are you doing a full Power lifting routine? Those are pretty good numbers but have you qualified for WPO yet?
Did you lift in Vegas last week?
Just asking so much because I have two guys I train with at 198 in WPO. [/quote]

Who is the other guy besides Mike?

6/22 Shirt Day (7 Weeks Out)

Raw

1X10 95
1X10 135
1X8 185
1X3 245
1X3 285
1X1 335

Shirt (4 Board)

1X3 510
1X3 565
1X3 565
1X1 585
1X1 585
1X1 585
1X1 585

4" Locks (Middle Finger on Ring)

1X3 385
1X3 405
1X3 455
1X3 465

2" Locks (Pinky on Ring)

1X3 565
1X3 585
1X1 605
1X1 625
1X1 645

Rope Push Downs

1 X 20reps X 35lbs
7 X 20reps X 40lbs

Next week to (3) Board

Great log, keep up the good work!

thx bro…appreciate it very much.

The deal now is there are only (3) weight categories for the Arnold. My Class is considered Heavyweight—181lbs - 242lbs. Big spread huh??

Anyway, I am now gaining weight and will probably compete around 220. Additionally, the minimum qualifier is 600lbs done a couple of times in a meet or meets before November 1st…then you have to apply to the WPO for an invitation to The Arnold…

I think if I hit the 600lbs, then they probably would take me as I am an old dude (42 yrs), and a 600lb bench at 42 years old at 220 BW is probably a decent accomplishment.

6/25 Light Weight / Volume Day

(49 days from Meet—BW 212lbs)

Raw (Index on Ring)

1X10 95
1X10 135
1X8 185
1X8 205
1X8 225
1X8 225
1X8 225
1X8 225
1X8 225

Incline (C.G.)

1X10 135
1X10 155
1X10 165
1X10 175

Speed

6 X 185 X 3reps

Green Band Push Downs

1 X 79
1 X 50
1 X 44

Rope P.D.

1 X 45lbs X 31 reps

6/28 Shirt Day (45 Days from Meet)

Body Weight 212lbs

Raw (Index On Ring) Warm Up

1X10 95
1X10 135
1X8 185
1X3 245
1X3 285
1X1 335

Shirt—3 Board

1X3 475
1X3 525
1X3 525
1X3 525
1X3 525
1X1 565
1X1 595—Smoked it

Rope Push Downs

5 X 40lbs X 20 reps
5 X 45lbs X 20 reps