Fear Fighter

5/24/13

Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 3 x 313 (half reps)

1 x 1 x 375
1 x 1 x 405
1 x 1 x 425

1 x 5 x 245
1 x 10 x 225

Machine Incline:
4 x 10

Machine Flies:
4 x 10

This was the last heavy day before the meet. My next bench day will just be openers. Every set felt great. The only issue is I lifted my butt just a little at 405. There was no pain in either shoulder, so my babying them has paid off.

5/25/13

Six pounds over with two weeks to go. I hit the treadmill for 40 minutes and 470 calories. I’m not too concerned about the weight, but I still want to be safe.

Looks like water weight you could lose easily and gain back and more right before the meet.

Thanks GV. I know you’re right, but I have kind of an OCD thing going on. I never want to be the guy that has to drop about five pounds at weigh in. The really good thing is it is another 24 hour weigh in.

24 Hours is a nice amount of time to get it done without losing any strength. I have serious OCD about too many things much appreciation towards your efforts.

5/26/13

Thanks GV. I’m going to hit it hard the next couple weeks. Yesterday was not a good day after the gym. I went to a family reunion and gave in. All the good felt great at the time.

Today was a light day. Just some light arm work and a little cardio.

Dumbbell Curls:
1 x 12 x 35
1 x 12 x 40
1 x 12 x 45
1 x 12 x 50
1 x 12 x 55
1 x 12 x 60

Rope Curls:
8 x 12

Concentration Curls.
4 x 10 x 35

Preacher Curls:
4 x 10 x 30

Treadmill: 15 minutes / 153 calories.

Now for two off days, because of work and then deads and bench.

5/29/13

Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 2 x 225
1 x 1 x 275
1 x 1 x 315

1 x 1 x 485
1 x 1 x 505
1 x 1 x 530

1 x 1 x 475
1 x 3 x 405

Good Mornings:
4 x 10 x 250

Seated Leg Curls:
4 x 12 x 150

Crunches:
4 x 50

Treadmill:
15 minutes / 142 calories

Last heavy DL day befor the meet. It really well. I had a lot of energy going in and all me sets were solid. Next week I’ll just do my opener. On that subject, I may try a lighter opener at 460 or so. This would leave more in the tank for the final two sets. Just a thought…

Sounds like a good plan.

5/30/13

Thanks GV. I feel like I am peaking right now. Hopefully I don’t mess anything up.

Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 3 x 315 (half reps)

1 x 1 x 375
1 x 1 x 405
1 x 1 x 435 (new pr)

Decline Bench:
4 x 135 x 10

Machine Flies:
4 x 12 x 130

Treadmill:
15 minutes / 175 calories.

Today felt great. I’m just trying to keep volume down with two weeks to go. 435 was clean, but I lifted my butt a little at 405. Again, I just want a 400 pound bench at a contest. I’m going to stick with 375 as the opener, as it is real easy.

6/3/13

12 days out from the meet and keeping it light.

Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95

1 x 5 x 120
1 x 5 x 135
1 x 10 x 150

Kroc Rows:
4 x 12 x 100

Front Raises:
4 x 10 x 55

Rope Pull Downs:
4 x 12

V-Bar Pull Downs:
4 x 12

One Arm Extensions:
4 x 10 x 30

Kickbacks:
4 x 10 x 25

Cardio:
Eliptical: 5 minutes / 50 calories
Treadmill: 15 minutes / 159 calories

I just need to stay healthy and watch the diet for 12 more days.

6/4/13

Light Arm Work and Stretching

Barbell Curls:
1 x 10 x 45
1 x 10 x 65
1 x 10 x 105
1 x 10 x 115

Dumbbell Curls:
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 10 x 50
1 x 10 x 55

Rope Curls:
5 x 12

One Arm Preacher Curls
4 x 10 x 30

Reverse Curls:
4 x 10 x 60

6/5/13

Deadlift Opener Workout:

1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315

1 x 1 x 475

Cardio:
Treadmill
20 minutes / 231 calories

The opener was nice and easy. I’ll take a day off and then hit bench opener. Then it’s a week of stretching and cardio.

Getting ready to see some big numbers.

6/6/13

Thanks GV. We’ll see what I have, one way or another.

Today was just cardio. 45 minutes on the treadmill for 566 calories. I didn’t help myself after. My son was at his offseason football training today. He wanted Panda Express for lunch after his dad picked him. Of course I could not say no.

Bench opener Friday, and then no more lifting until next Saturday.

6/7/13

Bench Opener Workout:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 3 x 315 (half reps)

1 x 1 x 385

Cardio:
Treadmill: 45 minutes / 585 calories

That’s it! Now one week of rest and cardio. 385 was easy. I’ll open for real at 375.

Openers look ready to rock. How much weight are you having to cut, if any.

6/10/13

Thanks Joe. I’m looking to cut three to six pounds. It depends on the scale and day, so I’m shooting for six to be safe. Today I was about four pounds over. I just finished four days of cardio. My plan is to start cutting water on Tuesday for a Friday weigh in.

6/12/13

Two days from weigh in and I woke up one pound under. I hit the gym for some light cardio afterwards. I’m just trying to dry out now, and be careful. I’d still like to get two or three more pounds to be safe.

6/12/13

Two days from weigh in and I woke up one pound under. I hit the gym for some light cardio afterwards. I’m just trying to dry out now, and be careful. I’d still like to get two or three more pounds to be safe.

The contest was the good, the bad and ugly. I made weight by three pounds. On the day of the contest I felt great. Then an old foe came back. I have struggled with my left side lagging behind on my bench. I thought I had fixed it. It has not been a problem since this same meet last year. I scratched on all three attempts due to this problem. I even tried to start at 363, which is 18 pound lighter than my opener workout. It is 70 pound lighter than my final max workout. I have no idea what the problem is. I’m very frustrated.

Then deadlift. I nailed a 473 opener. I then hit a 501 second lift. Finally, I hit a 529 final attempt. I’m happy with this because it was a PR, and I still had some left in the tank. Its still not where I wanted to be, but I’ll take it for now. I still chase 600!