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Thread: Rich's Final Countdown to the WNBF Pro U.S. Cup

  1. #1
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    Default Rich's Final Countdown to the WNBF Pro U.S. Cup

    It's been a long while since I've logged online due to some insane workload increases with my family and growing gym. Controlled Labs has been immensely supportive of my bodybuilding journey since 2007. CL combined with some solid training; I felt compelled to log some prep notes going into these final 5 weeks toward the WNBF Pro U.S. Cup in CT on October 19. Here goes the final countdown!

    CHEST, TRIS & CONDITIONING:

    Hit a workout with WNBF Pro champion & 3rd in the World natty middleweight Trevor Sajdak. Chest & tris crushed pacing it out for feel.

    Flat DB Press
    65's x 15
    80's x 12
    95's x 10
    110's x 5 x 5
    85's x 18 ----> first 15 fast, last 3 real slow

    Dips
    BW x 15
    45 x 10
    80 x 8 x 8
    45 x 10

    Incline DB Flys
    50's x 15
    70's x 8 x 8
    50's x quite a few. Fast then slow.

    Rope Pushdowns
    42.5 x 15
    50 x 12
    57.5 x 8 x 8

    OH Rope Extensions
    4 sets x 10

    Drank down 1 scoop Purple PsyKo, 1/2 scoop Purple WrAAth & 1 Tbsp blue Gatorade. Then hit some conditioning:

    "Elizabeth" WOD:
    Power Clean 135 x 21 (11+10)
    Ring Dip BW x 21 (15+6)
    Power Clean 135 x 15 (8+7)
    Ring Dip BW x 15 (8+7)
    Power Clean 135 x 9 (6+3)
    Ring Dip BW x 9 (unbroken)
    5:11 PR ---> very clean, need to pick up the pace

    Immediately into a 1 mile run

    12:35 including a 30 yard meander through & out of our gym. 7 minute mile totally cashed. Not bad!

    Notable Remarks:
    Evening weight dipped to 170.4. On track to be ahead! Started Reduction AM/PM and green tea stack yesterday. Programming 90% of Competitor WOD or CrossFit NE's Open programming for conditioning on top of Bodybuilding & Powerlifting programming. What, what! Legs tomorrow.
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  2. #2
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    LEG DAY AT 32 DAYS OUT!!

    FIGHTING INJURY & FINDING BALANCE:
    Squatting has been a journey for me this past year. Last July I hurt my hip knocking me out of squats for 8 weeks, which opened my eyes into the world of CrossFit. I was pretty much incapable of doing any squat whatsoever, but I could deadlift, box jump, burpee, step up, power snatch and box jump. I was close to nailing 455 and had to work my way back up afterwards. I was playing with 405 for some reps after the New Year this year and then it just fell off with inconsistent accessory or regular work with a huge New Year's rush at Beyond Limits, the gym I own. At 8 or 9 weeks out I tweaked my knee doing some band work fighting to maintain a 395-405 squat in the 170 lb range of body weight. It's been a journey!

    I view it as God's way of showing me to not venture into powerlifting too far without maintaining balance. Squatting has by far put more mass on my entire frame then any other movement. But, I need to run, jump, stretch, do conditioning work, all kinds of squats, oly work and adequate accessory work to keep things moving forward. Hence, my flare for powerlifting, bodybuilding and CrossFit infused workouts. It has brought me to the best shape of my life this season!

    TODAY'S TRAINING:

    Following the knee tweak, I was able to box squat 225 pretty badly, then 245, 265, 275 and then last week a non-box back squat at 325 with 5-second negative and pause after a ton of snatch drills and some front squats.

    Back Squats:
    3 or 4 second negative. Very low. Felt good on my knee to squat this way.
    45 x 10
    135 x 6
    185 x 3
    225 x 3
    275 x 3
    305 x 3
    315 x 3
    320 x 3
    330 x 3

    Full Snatch
    Maintaining Oly work to slingshot after the fall comps. 90% work.
    45 x 3
    75 x 2
    95 x 1
    115 x 1
    135 x 1
    145 x 1
    155 x 1 x 1 x 1 x 1 x 1 --> got sloppy on 2nd set and had to focus on pulling back on the 2nd pull

    Glute Ham Raises
    BW x 10
    25 lbs x 8
    35 lbs x 8
    35 lbs x 8
    BW x 16

    Walking Barbell Lunges
    Warm up with about 70 steps.
    135 x 50 yards non-stop ---> PR!
    135 x 50 more yards with quite a few breaks

    Had some wall ball/running conditioning on the agenda, but opted for the most grueling lunge possible. Ran yesterday. Will do wall ball and jump rope work on Thursday. I'll throw in some rowing & toe-to-bar tomorrow (2 weaknesses) for conditioning, which is typically an off conditioning day.

    Supplements
    Orange Triad
    Orange Oximega Greens
    Pronom 23 Chocolate
    Reduction AM/PM Shots
    Green Magnitude
    White Flood Reborn
    Blue Gene
    Last edited by rich55; 09-17-2013 at 11:38 PM.
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    BIG BACK DAY - 31 DAYS OUT!

    Tough day today, so I took it out on the weights and then hit up some church with the family to get my head right.

    T-Bar Rows
    Squeezing & stretching each rep.
    90 x 10
    135 x 8
    180 x 6
    195 x 5
    205 x 4
    205 x 3
    180 x 7

    Strict Chin-ups
    BW x 23
    25 lbs x 12
    45 lbs x 8
    45 lbs x 7
    BW x 14

    Barbell Curls
    45 x 10
    65 x 8
    85 x 6
    105 x 5
    115 x 4
    95 x 11

    Farmer Walks
    246 x 80 ft
    346 x 80 ft
    426 x 40 ft x 40 ft
    246 x 16 shrugs + 80 ft walk x 12 shrugs

    Terrible Curls
    Hammer, hammer, across chest hammer, across chest hammer = 1 rep
    35's x 8 each way
    45's x 8
    50's x 5
    50's x 4

    Straight Arm Pulldowns
    5 sets of 12-20 reps

    Leg Press Calf Raises
    5 sets of 12-20 reps

    Band Pull Aparts
    Monster Mini for 3 sets of 15 reps

    Seated DB Zottman Curls
    30's x 10
    35's x 8
    40's x 5

    I could have done more, but passed on conditioning. Straight sets of BB work is pretty easy at this point...even for 90 minutes. Conserved some energy for 3 conditioning workouts Thu-Sat and some tough deadlift work planned on Friday. Spreading it out for the week!
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    FINISHING UP THE WEEK! ROLLING UP ON 4 WEEKS OUT!!

    I finished the week strong and lean, but a little banged up. One day at a time:



    PUSH 30 DAYS OUT:

    After Monday's assault stabilizers were just wrecked...which I why I usually bench heavy on Monday. Oh well, go hard!

    Bench
    45 x 10
    135 x 8
    185 x 6
    225 x 5
    235 x 4
    245 x 3
    255 x 3
    260 x 2
    225 x 7

    Incline Bench
    135 x 8
    185 x 6
    200 x 5
    210 x 4
    220 x 3
    185 & 135 drop sets

    High Crossovers & KB Chain Pushups
    4 sets of cable crossovers high with maximum squeeze on upper chest with a superset up to 38 lb paused chain pushups elevated on kettlebells

    6 minute AMRAP of 20 wall balls @ 20 lbs & 60 single unders
    3 rds + 8 wall balls. 30 lb wall ball work last week made the 20 feel like nothing. I just suck at jumping rope. Keep on working!

    DB Lateral Raises
    30's x 15
    35's x 15
    40's x 12

    Barbell Skulls
    4 sets up to 95 lbs x 9

    Pushdowns
    Dynamic for reps, then last few REAL slow.

    CLEAN UP FRIDAY & CONDITIONING @ 29 DAYS OUT!

    Wrenched 5/8" x 5" lag screws into solid oak floor. Wrenched! Then trained a client & rushed a warm up. Legs were real warm. Wrists and forearms...probably done before I started.

    3-point Clean & Jerk
    From Hip, Above Knee, Below Knee & Split Jerk. Cleans felt awesome till the end.
    75 lbs each
    115 lbs each
    155 lbs each
    175 lbs each ----> below knee clean too powerful, lost balance bailed & tweaked wrist :-(

    Cleaned from floor and confirmed wrist tweak. No front squats for me next.

    Leg Extensions
    Haven't done these in a long time, but need to improvise for quad load. Kept it light to ease into them as they can be tough on my knees starting back at them.
    100 x 15
    160 x 15
    175 x 15
    190 x 15

    "Donny"
    Wrapped my wrist with some heavy wraps. Tested some deads & burpees, then blast off. For time:
    Deadlift 225 x 21
    Burpees 21
    Deadlift 225 x 15
    Burpees 15
    Deadlift 225 x 9
    Burpees 9
    Deadlift 225 x 9
    Burpees 9
    Deadlift 225 x 15
    Burpees 15
    Deadlift 225 x 21
    Burpees 21

    12:15. Did these unbroken up to final set of deadlifts @ rep 16. Took small breaks before deads to keep them good & clean. Sprinted final set of burpees real fast in about 40-45 seconds. Not too shabby considering my recent 100 burpee time is about 5 & 1/2 minutes.

    Injury Report:
    Knees are great, biceps tendonitis is barely there, now a wrist "tweak". My wrist was probably just waiting for that after the heaviest wrenching I've seen around our gym in 4 years. Calling it a tweak makes me feel better. Icing, ibuprofen, annointing & praying to God to carry me through as He always does. I can do all things in Christ who strengthens me!!

    Took a rest day today. Refeed day as well, which is just fine with my metabolism. Running conditioning tomorrow, situps and maybe some jump rope depending on wrist. That was the protocol for today, but moved to tomorrow.
    Last edited by rich55; 09-21-2013 at 10:04 PM.
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    Nice work!!!
    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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    In to watch the road to glory! Get it!
    Darren Conroy
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    dconroy6@gmail.com



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    Quote Originally Posted by bull.dogz View Post
    Nice work!!!
    Thanks Laurie!!! It's been a while since I've logged. I was due :-)


    Quote Originally Posted by Ice Cold 8180 View Post
    In to watch the road to glory! Get it!
    Thanks Darren! The glory is in the gym. The rest is icing on the cake. I'll have to pop into your log to see what's cranking!

    ----------------------------

    TRACK CONDITIONING AT 27 DAYS OUT:

    Hit up some church this am, cooked some lunch for the fam, kept the rugrats in line, then off to the track for some conditioning. First track workout in 15 years and it was coincidentally on a Tiger mascot track just like my old H.S. A giant Tiger stared me in the face as I walked up like...here we go!

    "Tosh"
    3 repeated rounds for time:
    Run 200m - Rest equal time
    Run 400m - Rest equal time
    Run 600m - Rest equal time

    23:48. 600 m rounds were rough. Tracked in the 34-37 range for 200's and 1:17-1:24 range for 400's, survived the 600's.

    10 rds of 60 Single-Unders
    Had a kinda beaten up speed rope at home, so I took it to the track. What a huge difference with the speed rope! I need to cut our 10-pack of speed ropes at Beyond Limits when I'm finished bolting our rig this week.

    11:00. All 10 rds unbroken. Huge progress!

    Wrist is feeling better thank God!! Gotta love a praying wife!
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    CHEST & CONDITIONING 26 DAYS OUT!

    26 days out! Wow, that just makes me a bit nervous after a two year break haha. Perhaps I should start working on posing conditioning. Later this week for sure! That doesn't make me feel too shabby weighing in at 169 lbs tonight. My wrist feels much better! God is good man!! I had to alter a typical heavy chest day to work around the wrist and let it heal. Wrapped it with a EFS heavy wrap.

    Flat DB Press
    50's x 20
    70 x 15
    90 x 10
    110 x 5 ---> wrist instability made it tough. Just kept it strict and felt to drop it a bit.
    100 x 8
    90 x 12

    Incline DB Flys
    Usually hit 2 pressing movements first, but knew this would keep the wrist happy. It did. I need to keep pushing the incline db/bb work to keep strength up as I feel the leverage going.
    55 x 10
    65 x 10
    75 x 5
    75 x 5

    DB Pullovers & Chain Fat Dips
    Going for feel and reps for wrist friendly compound movements.
    65 x 12 & BW x 12
    85 x 12 & 19 x 12
    85 x 12 & 19 x 12
    85 x 12 & 38 x 8

    Crossovers & Rope Pushdowns
    Easy on the wrist. Good BB feel movements. 4 sets of 15-10 reps.

    Overhead Rope Extensions
    4-5 sets of 10. No skulls today due to wrist.

    Overall, I'm just very happy to get a good amount of work on my chest & tris with the wrist. I should be able to hit some barbell work in 4 days.

    INTRAWORKOUT NUTRITION:
    Took a 1 hr & 45 minute break with only some Purple WrAAth, Purple PsyKo, 1 Tbsp blue gatorade & single rice cake in between. Then some conditioning:

    12 MINUTE AMRAP:
    12 Toe to Bar
    12 Burpees
    Toe to bar is pretty broken at this point with inability to efficiently. Abs are getting stronger though and I'm feeling the progression. Broke into 3 x 4's on set 3 and a burpee sprint each round. 83 T2B & 72 Burpees.

    POSTWORKOUT NUTRITION:
    Chocolate heaven...
    1.5 scoops Pronom 23 chocolate cupcake batter
    3/4 cup old fashioned oats
    7 chocolate mini rice ***** aka Quakes
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    Very true statement! I like your outlook!
    Darren Conroy
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    dconroy6@gmail.com



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    Quote Originally Posted by Ice Cold 8180 View Post
    Very true statement! I like your outlook!
    Thanks Darren, just gotta keep pushing!

    ------------------------------

    26 DAYS OUT: FIGHTING THROUGH!

    Woke up with sore throat and tons of DOMS. The kiddos have had some colds recently, so I have to be careful with weakening my immune system after only 5 or so hours of sleep. Downed 10 g of glutamine, emergen-C & ibuprofen. Orange Triad & Orange Oximega Greens are essential during contest prep or rigorous training. I also make sure to drink Green Tea with my Reduction AM & White Flood preworkout as well. Considered taking a rest day, but opted for heavy squats instead:

    Back Squats
    Not too shabby for weighing 168 lbs tonight. Everything about this felt great. Opted for heavy with low volume to prevent breakdown.
    45 x 6
    135 x 6
    185 x 6
    225 x 3
    275 x 3
    315 x 3
    335 x 1
    355 x 1
    370 x 1
    375 x 1

    Glute Ham Raises
    BW x 10
    25 x 8
    35 x 7
    35 x 6

    Conditioning - "Jackie" - Reversed
    For time:
    30 Pullups (kipping)
    50 Thrusters 45 lbs
    1000m Row

    8:34. I could have transitioned to the rower faster. Pullups unbroken with 2 adjustments for body position on our new 24' rig that includes 3 squat/press racks. Thrusters unbroken as well. Row sucked. Tired rowing is rough particularly when I'm still feeling the track work from 2 days ago full blown.

    Kept it short and simple tonight. Squat heavy. Posterior chain work. Sprint conditioning.
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    KEEP ON MOVING! BACK DAY 25 DAYS OUT:

    Keep on moving is exactly what I needed to do today. Nothing crazy, just move. Move some weight.

    Wide-Grip Pull-ups Strict
    Felt awesome. Last 2 sets dynamic.
    BW x 10
    25 x 10
    44 x 8
    62 x 5
    70 x 4
    44 x 7
    25 x 12

    Alternating Hammer DB Curls
    35 x 8
    45 x 8
    50 x 8
    55 x 5
    55 x 5

    Mid-line Hammer Curls
    2-second squeeze at top.
    30 x 12
    35 x 12
    40 x 10

    1-Arm DB Rows
    These were tough today. Definitely hitting again next week.
    100 x 8
    120 x 8
    142 x 6
    130 x 6

    Farmer Shrugs
    123/hand x 10
    143/hand x 10
    163/hand x 9
    123/hand x 22

    Seated Zottman Curls
    3 sets with the 35's up to 10 reps very strict.

    Took a 30 minute break and had my Purple Cocktail of Purple PysyKO and Purple WrAAth with another 1/2 scoop of White Flood & 1 Tbsp of blue gatorade.

    Then I did 4 sets of straight arms pulldowns super-setted with rope face pulls. i finished off with some seated low cable rows for 3 or 4 sets. Crashing out a little earlier today again to get some rest and stave off a cold.
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    BECOMING A WORK HORSE: 24 DAYS AWAY!

    24 days out and at this point; I am a work horse. There is no such thing as too much. If I put in a good days work, I just need to refuel and rest afterwards to turn around and do it all over again. Why would I do anything less? I wouldn't because that is not how I roll in life.

    Late last night, I did my first official posing practice timing quarter turns for 3 rds @ 20 seconds each and 2 rounds of mandatories @ 20 seconds each. I have to time the rounds to stay motivated to improve. It seems to be a trend in many things for me to gauge improved conditioning haha. Now for a little more PUSH & CONDITIONING:

    Bench
    First time under the bar since the wrist tweak last Friday. Felt weak with it, so I focused on just pushing 225 clean as that felt manageable on the wrist. Felt great on the chest & tris.
    45 x 10
    135 x 8
    185 x 6
    225 x 5
    225 x 5
    225 x 5
    185 x 18

    Incline Bench
    No barbell work earlier in the week, so I wanted to keep the trend going keeping it a little light to be on the safe side. I'd rather do more next week.
    135 x 8
    175 x 8
    185 x 6
    185 x 6
    195 x 4
    200 x 3 ---> tap on #4. Weak tris tired.

    Standing BB Shoulder Press
    Barbell again. Yes, please.
    75 x 8
    95 x 8
    115 x 6
    125 x 6
    135 x 5

    Incline DB Flys
    Chest don't go away on this whole precontest thing. Pace picking up and volume dropping as time to train diminishes.
    55 x 10
    65 x 10
    75 x 6
    80 x 4

    Pushdowns
    These didn't feel too hot on the wrist, so grabbed some fat grips and kept it light with high reps to warm up the tris.

    DB Skullcrushers
    Beginning to wonder where my triceps went. Opted for DB version for wrist. Felt good, but no strength. 3 pressing movements may have impacted the tris a little haha. Oh well.
    3 sets of 10-15 reps with 35's

    DB Lateral Raises
    I'm doing more of these next week. Felt great. Pace smoke me out pretty quick. Probably best.
    30 x 10
    40 x 10
    45 x 8

    Ate my chocolate, chocolate PROnom oatmeal. Then started sipping a little of my Purple Cocktail two hours later. WORK HORSE TIME!

    [B]CONDITIONING:[B]

    10 minute AMRAP
    5 Power Cleans 135
    10 Pushups
    15 Air Squats

    1 rep shy of a full 12 rounds! I was flying on this. Cleans actually felt very good and smooth! Legs felt spent on round 4 of air squats. The hams were tight coming off cleaning from the floor 135 and then burned on pushups till I used them on fast air squats. I love squatting weight, so air squats should be airplane fast.

    Then worked on a half dose of skill work to watch the knees. Unbroken Box Jumps: 5 x 10. Did 30" as those have never been too fast for me at that height. I was able to rebound pretty good through sets 4, so I added a 25 lb bumper on top and was able to rebound at that height too. More work to do tomorrow! PEAKING!!
    Last edited by rich55; 09-26-2013 at 11:49 PM.
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    LAST WEEK WRAP UP & STARTING THIS WEEK OFF RIGHT: 18 DAYS OUT!

    18 days out!!! Wowza, it's getting close to showtime and I'm starting to feel like a machine.

    FRIDAY - Conditioning, Snatch, Deads & Hams:
    Felt great about this day!

    Conditioning - "Helen"
    3 rounds for time: Run 400 m, 21 KB Swings @ 53 lbs, 12 pullups each rd.
    PR time = 8:16!

    Full Snatch 2 RM - up to 155 for a double @ 90%. Missed at 160.
    Deadlifts - 3, 3, 2, 2, 2, 1, 1, 1, 1 = up to 470 lbs @ 166 am weight

    Glute Ham Raises
    4 sets weighted up to 35 lb.

    SATURDAY REFEED- Conditioning, Lunges & Quads:
    Worked total carbs for the day up to just over 550 g and still felt very tight. That's tough to do low fat haha.

    Conditioning - For time: 20 Power Snatches @ 115 lbs, 800 m row, 20 Power Snatches @ 115 lbs
    Walking Barbell Lunges - 115, 155, 185, 205 x 10 steps/leg
    Leg Extensions - 4 sets x 12-15 up to 230 lbs

    Posing Practice
    Started posing practice on Thursday with 20 second holds. Worked up to 25 second holds and a few extra shots with no breaks.

    SUNDAY - Rest day aka Super Dad Day! Worked around the house.

    MONDAY - PUSH & CONDITIONING 19 DAYS OUT:
    Maxed at squats & deads last week, so why not bench today? Took the wrist one set at a time and it felt 98%.

    Single Under Jump Rope Warm-up
    200

    Benchpress
    Totals a 1110 skinny PR at 166 lbs. Totalled 1200 in early July in the high 170's. That's 92% and 90% off my best.
    45 x 10
    135 x 8
    185 x 6
    215 x 3
    235 x 3
    245 x 2
    255 x 2
    265 x 1
    270 x 1

    Incline DB Press
    65 x 10
    85 x 8
    90 x 6
    90 x 6
    95 x 5
    95 x 5

    Neutral Grip Flat DB Dynamic Presses
    55 x 20
    65 x 20
    75 x 16
    75 x 13

    Incline DB Flys
    55 x 10
    65 x 10
    75 x 6
    75 x 6

    Rope Pushdowns
    4 sets of 10-12 reps

    6 min AMRAP Conditioning
    6 OH Squats 135
    9 Lateral Burpees over Barbell
    12 Toe to Bar
    ---> finished 1 toe to bar shy of 3 rds, same as Erica who was WOD'ing with Mark & I.

    Barbell Skullcrushers
    45 x 10
    65 x 10
    85 x 10
    95 x 9
    95 x 7

    Kneeling OH Rope Extensions
    4 sets of 8-12 reps

    Single Under Jump Rope Cool Down
    200
    Last edited by rich55; 10-01-2013 at 10:45 PM.
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  14. #14
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    LEGS & BACK ATTACK!

    Yesterday's leg day was focused on keep squats lighter and then really mixing it up. I have some heavier work to do later in the week, but knew I was going to kill back today. We did just that.

    Squats
    Tried to do straight 7's up, but just wore out. Legs felt good and will do 7 x 1 on front squats on Friday to counter the lighter load.
    45 x 7
    135 x 7
    205 x 7
    265 x 7
    275 x 7
    285 x 6
    275 x 7 ---> Belted. Big difference.

    Snatch Ladder
    My snatch is pretty lousy, but I figured I'd give it a whirl.
    45 x 3
    75 x 3
    95 x 2
    115 x 1
    To warm up. Each minute thereafter.
    135, 140, 145, 150, 155 miss twice in the minute.
    Rested 3 minutes.
    125 x 3

    Conditioning
    5 rounds for time
    5 Jerks 155 lbs
    10 Box Jumps over the Box
    Time = 5:44. Jerks were slow but unbroken after round 2. Need to gain weight, strength and rock these haha! Sub 5 for sure.

    Leg Extensions, Leg Curls & Seated Calf Raises
    3 sets of 10-15 reps in tri-set real quick to finish as I ran out of time.

    Today, I that opportunity to blast back with a great pro natural bodybuilder in Ben Hartman. Ben is at the peak of his offseason in size and strength. The perfect guy to hit one with at your "skinniest" haha.

    Bent-Over Bar Rows
    45 x 10
    135 x 10
    185 x 8
    225 x 6
    255 x 4
    255 x 4
    275 x 3
    275 x 3
    225 x 8
    185 x 17

    Chinups
    BW x 10
    25 x 10
    45 x 8
    70 x 4
    45 x 10
    BW x 15 with wide grip pull-up

    Face Pulls
    4 sets x 15

    Barbell Curls
    Up to 95 lbs for reps

    Seated Cable Rows
    4 sets of 8-10 rows

    Standing Hammer Curls
    Midline hammers with 35's for 4 sets, then alternating sets working 35's for feel.

    EZ Reverse Bar Curls
    3 sets of 10-15 reps

    Back & bis are pretty tired even though I had some steam left. Deads and traps for later in the week! Note: Ben Hartman is a beast!
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  15. #15
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    [size]PUSH #2 AT 15 DAYS OUT![/SIZE]

    It's hard to believe that showtime is almost here. Two years and it's down to just two weeks. I have to keep pushing! Back wasn't too sore earlier today as I'm able to handle just a ton of volume at this point.

    Incline Bench
    45 x 10
    135 x 8
    175 x 8
    200 x 5
    210 x 3
    220 x 2
    230 x 1
    240 x miss. Was feeling 235, but went for it.
    185 x 7

    Flat DB Presses
    Chest felt real tight and fat free on the last set, so I called it a day on that movement.
    65 x 15
    85 x 10
    100 x 7
    100 x 7

    Standing Shoulder Press
    Strict on these presses. Wanted to do a drop set, but knew how many HSPU's were coming later.
    45 x 8
    95 x 8
    125 x 5
    145 x 3
    150 x not moving today.

    High Crossovers
    4 sets x 12-15 reps

    Cable Pushdowns
    6 sets heavy and then high rep.

    Conditioning - AMRAP 15 minutes:
    6 handstand pushups
    12 kettlebell swings
    200 m run
    7 rds plus 18 reps. HSPU's were easy at this weight.

    Prone Triceps Kickbacks
    4 sets of 15 reps.

    Tomorrow is going to be a legendary leg day!
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  16. #16
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    LEG DAY TEST AT 2 WEEKS OUT!

    Following the volume from this week's training, today was certainly a test. I didn't have the usually gas, but I did have the steam to finish. I know for a fact there is no one training for the US Cup similar to myself.

    Oly - Conditioning
    Did some warmers of snatches, OH squats & power snatches at 45, 75, 95 & 115 lbs. 2 rounds for time:
    Overhead Squats 12 @ 135 lbs
    Burpees 12
    Power Snatches 9 @ 135 lbs
    Burpee Box Jumps 9 @ 20 "
    Full Snatches 6 @ 135 lbs
    Burpee Chest to Bar Pullups 6

    Deadlifts
    Squat, Bent-Over Row, heavy KB swings in preceding days..why not do some deads today after a bunch of snatch pulls?
    225 x 3
    315 x 3
    405 x 3
    445 x 2

    Walking Barbell Lunges
    BW x 20 (10/leg)
    135 x 20
    185 x 20
    215 x 20

    Leg Press Calf Raises
    5 sets of 10-15 reps as heavy as possible, then dropping for a rep out on the last set.
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  17. #17
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    Quote Originally Posted by rich55 View Post
    LEG DAY TEST AT 2 WEEKS OUT!

    Following the volume from this week's training, today was certainly a test. I didn't have the usually gas, but I did have the steam to finish. I know for a fact there is no one training for the US Cup similar to myself.

    Oly - Conditioning
    Did some warmers of snatches, OH squats & power snatches at 45, 75, 95 & 115 lbs. 2 rounds for time:
    Overhead Squats 12 @ 135 lbs
    Burpees 12
    Power Snatches 9 @ 135 lbs
    Burpee Box Jumps 9 @ 20 "
    Full Snatches 6 @ 135 lbs
    Burpee Chest to Bar Pullups 6

    Deadlifts
    Squat, Bent-Over Row, heavy KB swings in preceding days..why not do some deads today after a bunch of snatch pulls?
    225 x 3
    315 x 3
    405 x 3
    445 x 2

    Walking Barbell Lunges
    BW x 20 (10/leg)
    135 x 20
    185 x 20
    215 x 20

    Leg Press Calf Raises
    5 sets of 10-15 reps as heavy as possible, then dropping for a rep out on the last set.
    Conditioning above was 15:14. First round was in just over 6 minutes. 2nd round was quite broken.
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  18. #18
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    EARNING A BIG REFEED!

    Today was a refeed day with 600 g of carbs, which at this point have all been eaten with much satisfaction haha. To earn those carbs, my workout today went a little something like this:

    Plate Loaded Prone Rows
    45 x 10
    90 x 10
    135 x 8
    160 x 5

    Smith Machine Shrugs
    Keeping it strict and slow.
    135 x 10
    225 x 10
    275 x 8
    295 x 7

    Some upper back work to round out Wednesday's killer effort. Kept is quite short and sweet knowing the work ahead...

    "Glen" for time
    30 clean & jerks 135 lbs
    1 mile run
    13 rope climbs to 12'
    1 mile run
    100 burpees

    Time = 34:04. "Grace" is 30 C&J's and my split on that portion was 3:11 taking most of the remaining in singles due to lack of jerk/core strength being so skinny haha. Not too shabby as I have yet to crack 3 mins. First mile was and 8 minute split recovering a good chunk of the front half. Spent the rest of the workout in survival mode. 1st and last chunk of burpees in 20's, the rest divided in 10's. This was also my first time doing rope climbs. Wow, arm strength needed on these even with your feet! Tough, but fun. I'm pretty sure the rest of my competition is not training like this haha ^^^^. And the other 11 WNBF pros so far committed to the WNBF US Cup in 2 weeks!

    Chris Applegate
    Mitch Robinson
    Jonathan Arnold
    Tony Ruffin
    Anthony Delgado
    Sean Young
    Gerry Ruck
    Frederick Fleuimond
    Rawle Greene
    Ivor Brown
    Casey Rice
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  19. #19
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    LESS THAN 2 WEEKS OUT!

    Sunday was a rough day as I dropped back down to 200 g of carbs and really was just worn out. My youngest daughter of 10 months Sophia was also projectile vomiting and very cranky, which was not fun. The poor little one is feeling better though. Monday was a tough one to push through and today I just chipped away at a monster of workout.

    CHEST & BACK AT 12 DAYS:

    Flat Bench
    A little weaker than usual. Feels light out of the rack, but leverage and push isn't there as much. Oh well.
    45 x 10
    135 x 8
    185 x 6
    225 x 5
    225 x 5
    240 x 3
    250 x 3
    260 x 2
    225 x 5

    Incline DB Presses
    Same story of leverage and lockout here.
    65 x 10
    85 x 10
    95 x 6
    95 x 6
    80 x lots of reps

    Wide Grip Pull-ups
    Pull on these didn't feel as strong.
    BW x 10
    25 x 8
    45 x 6
    55 x 4
    25 x 13

    Incline DB Flys
    55 x 10
    65 x 10
    75 x 6
    75 x 6

    1-Arm DB Rows
    Kept form real strict on these.
    100 x 8
    120 x 8
    130 x 8
    130 x 8

    Chain Pushups on DB's
    BW x 20
    19 lbs x 20
    38 lbs x 14

    Bent-Over DB Rows
    Low, left lat developed a knot. Gone today.
    65 x 10
    75 x 10
    85 x 6

    Conditioning
    3 rds for time:
    500 m row
    12 burpees
    21 box jumps 24"
    12:02. Last round was rough.

    Crashed out early at midnight.

    LAST HEAVY LEG DAY:
    I'll push legs this Saturday a big, but nothing like this. This is perhaps the most work I've done in a single training session.

    Back Squats
    45 x 7
    135 x 7
    225 x 7
    275 x 5
    315 x 5
    335 x 3
    345 x 3

    Romanian Deadlifts
    135 x 10
    225 x 8
    315 x 8
    365 x 5

    Glute Ham Raises
    BW x 10
    25 x 8
    35 x 6
    BW x 15

    Toe to Bar Max Reps
    BW x 20 x 13 x 14

    Walking Barbell Lunge
    BW x 30 yards
    155 x 100 yards with a break at 50 yards. Did first 30 yards non-stop, then survived.

    Fight Gone Bad Conditioning
    I've done "Hope" twice, but this one was nasty!
    3 rds AMRAP:
    1 minute wall ball 20 lbs
    1 minute sumo hight pull 75 lbs
    1 minute box jumps 20"
    1 minute push press 75 lbs
    1 minute row for cals

    Scored a 294. Please with some elements and need work on others. Did a quick round of posing with the wifey, but will be stepping it up a bunch! Smoked and time to crash!
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  20. #20
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    Awe, hope she's feeling better.
    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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