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

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  • #16
    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
      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.
      **CONTROLLED LABS SPONSORED ATHLETE**
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      http://www.RICHBODYFIT.com
      http://www.BeyondLimitsTraining.net
      http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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      • #18
        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
        **CONTROLLED LABS SPONSORED ATHLETE**
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        http://www.BeyondLimitsTraining.net
        http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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        • #19
          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!
          **CONTROLLED LABS SPONSORED ATHLETE**
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          http://www.BeyondLimitsTraining.net
          http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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          • #20
            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).

            Comment


            • #21
              Originally posted by bull.dogz View Post
              Awe, hope she's feeling better.
              Yes, she is MUCH better. Thanks Laurie! Good news is that it was just a 24 hour bug.
              **CONTROLLED LABS SPONSORED ATHLETE**
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              http://www.BeyondLimitsTraining.net
              http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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              • #22
                WRAPPING UP A GREAT WEEK OF TRAINING: 1 WEEK OUT!

                Building the machine. I'm now one week out and here is a log of the past few days.

                WEDNESDAY - CONDITIONING & ARMS

                Mile run to warm-up
                Yup, you read that. Miles stand alone are easy at this point. I'm glad to get my athlete mojo back.

                Squat Snatch & Single-Unders
                For time: 10-8-6-4-2 snatch @ 115 lbs & 100's on jump rope after each snatch set. I've done so much conditioning the last few days that I can't recall if this took about 12 or 15 minutes. What I do recall is what matters; on the 6-rep set I found my stride and began to do them unbroken, fast and feeling the movement. Jump rope is improving with 60, then 40 to pace each 100. I'm feeling double-unders coming soon.

                Not focused on weights too much for arms with so much big chest & back movements this week. I went heavy and then high rep to blast every fiber.

                Cable Pushdowns
                Barbell Curls
                Barbell Skullcrushers
                Alternating Hammer Curls
                Overhead Rope Extensions
                Mid-line Hammer Curls
                Prone DB Kickbacks
                EZ Bar Reverse Curls
                Leg Press Calf Raises

                Hit up some Wednesday night church to get my mind and spirit on focus. God is good.

                THURSDAY - CROSSFIT & BACK
                Visited Fit Club, a local CrossFit affiliate, to visit, talk shop and check out the new gym with owner Mitch Potterf. He's a good dude who has been around the Cbus scene a while. Workout was multi-faceted and gymnasty which was perfect considering everything was sore.

                Warm-Up
                Missed out on various planks due to running mouth. Lunges, duck walks, lots and lots of somersaults. Adults need more gymnastics.

                Rings Skill Work
                4 rounds of 20 second holds at dip extension and dip bottom hold each with about a minute of rest in between each alternating. Good drill for beginners on rings.

                Warm-up/Skill Work - Wall Walks
                Wall walks to toes and nose on the wall with a great plank of mid-line stability. I was surprising good at this with my low body weight and new found shoulder mobility. 20 second holds and 40 second breaks for several rounds.

                Conditioning - Bear Crawls and OH DB Walks
                Note to self. More unilateral DB & KB work is needed. That and more mass to increase strength/stability haha. 4 or 5 rounds of 25 meter DB bear crawls & 25 meter DB overhead walks with a pair of DB's. DB's overhead after crawls were terribly difficult. Dug it. I had to break 3 times and take a 5-rep DB deadlift burpee penalty. I should have taken a break earlier to recover more. Took about 8 minutes.

                Headed back to Beyond Limits after catching up with a few peeps and did some isolation back work for feel:

                Straight-Arm Pulldowns
                Low Pulley Cable Rows
                Plate Loaded Rows
                Band Pull Aparts

                FRIDAY - CHEST, SHOULDERS & RUN WORK:

                Incline Bench
                Wrists were tired after the wall walks & miscellaneous work yesterday. Kept it lighter focusing on negatives, contractions & feel.
                45 x 10
                135 x 10
                165 x 8
                185 x 6
                195 x 5
                205 x 3 --> took a spot on #4

                Cable Crossovers & Incline Bench Superset
                A little pre-exhaust for even more upper chest. 4 x 12 on crossovers & 3 x 8 on incline bench with 145 lbs. Lots of negatives, burn and contractions.

                Shoulder Press Standing
                45 x 10
                75 x 8
                95 x 6
                115 x 5
                135 x 4
                115 x 7
                115 x 9 ---> push press
                115 x 15 ----> push jerk

                Hammer Wide Chest
                4 or 5 sets

                DB Lateral Raises
                30's, 35's, 40's, 45's, 45's x 10-8 reps

                Slammed some Purple Wraath (single scoop) & Purple Psyko (half scoop) with White Flood (additional 1/2 scoop) and 1-2 Tbsp blue gatorade.

                7 rds x 400 m run every 3 minutes
                Tough workout but doable. Ran first round at 1:40 to warm up, then kicked up to 1:30 for almost all of them, 1:27 on one, 1:33 on one and last one at 1:25.

                Feeling like a machine. Leaned out from morning to evening. Feeling good.

                "Fear is not real. The only place that fear can exist in our thoughts of the future. It is a product of our imagination causing us to fear things that do not at present and may not ever exist. Danger is very real, but fear is a choice."
                **CONTROLLED LABS SPONSORED ATHLETE**
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                http://www.BeyondLimitsTraining.net
                http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                • #23
                  "LIGHT" LEGS & BACK AT A WEEK OUT



                  The only thing light was the leg volume on a relative basis. I pushed, but held back despite what it looks like. God was with me today. I've never been this strong this light. I weighed in at 164 and change this am before my refeed.

                  Deadlifts
                  1st pull on each set was just ripping off the floor.
                  135 x 6
                  225 x 5
                  315 x 4
                  405 x 3
                  455 x 3
                  470 x 1 ---> could have pulled another rep and considered doing 480.
                  405 x 9 -----> greater benefit for the upcoming bb show next weekend

                  Underhand BB Rows
                  Always do these overhand, but was trying to hit my low lat tie-in's harder. It worked. Slower tempo with increased muscular focus.
                  95 x 10
                  135 x 8
                  155 x 8
                  175 x 8
                  190 x 6
                  205 x 6 ---> good, but have to keep the lower back safe

                  Bent-Over DB Laterals
                  Yes another prone movement haha. Oh well.
                  30's x 10
                  35's x 10
                  40's x 10
                  40's x 8

                  Leg Extensions
                  2-second squeeze at top. Quad muscles a blazing!
                  115 x 15
                  170 x 15
                  225 x 15
                  250 x 13

                  Smith Shrugs in Front
                  Extra slow & controlled.
                  185 x 10
                  275 x 8
                  275 x 8
                  185 x 17 behind back

                  Seated Calf Raises
                  4 sets of 15-10 reps

                  Conditioning: Front Squats/Burpees/Abs

                  3 rds for time:
                  30 front squats at 95 lbs
                  30 burpees
                  30 abmat sit-ups
                  Finished at over 18 minutes. Front squats were broke into 3 mini-sets on 1st to rounds and 2 on the last round. Burpees went from 30 to 20 & 10 to 15 & 15. Slow on sit-ups. I'll be doing a lot more core work after my shows for Oly & CF purposes. Meanwhile, it's better than it's ever been and sufficient for BB.

                  OVERALL PEAK WEEK THOUGHTS:
                  God is good! I've gone through some junk this prep and He has brought me through it with a whole new insight on training. It has produced by far my best effort and for that I am thankful regardless of what happens next weekend in Connecticut.
                  **CONTROLLED LABS SPONSORED ATHLETE**
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                  http://www.BeyondLimitsTraining.net
                  http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                  • #24
                    CHEST, TRIS & PUTTING THE FINISHING TOUCHES ON IT!

                    Mental Game & Preparation:
                    At this point in the game, I'm putting the finishing touches on 25 weeks of focused, hard work! I lighten up a little each day, but really just be safe and be aware of recovery from what I'm doing. 2 months out I started tanning once per week, then a month out twice per week and 3 times per week the past 2 weeks. Coat 1 of 3 of Pro Tan Sunless Tanning lotion applied last night and posing practice is 20 minutes non-stop at this point. Routine if still in visualization process, but the chorus should allow a fair amount of cool free posing and only a little choreographing. Preparation is key. Organization helps me to prepare for the competition and traveling out two days in advance. God makes everything else happen.

                    Plan for the Week:
                    MON - Chest, tris, sprint conditioning, easy run
                    TUE - Shoulders, traps, core, distance row, pose
                    WED - Back & bis, more food
                    THU - Travel to CT. Rest day, pose, more food.
                    FRI - Upper body pump, light pose, walk, eat up.

                    Mile Warm-up
                    Nice and easy run. Rolled right into bench less than a minute after the run. Heart rate & breathing fine.

                    Benchpress
                    Despite holding steady at 168 PM weight the last few weeks, this has gradually weakened the past few weeks as I've hardened up and leaned out. Better than it's ever been this lean.
                    45 x 10
                    135 x 8
                    185 x 6
                    205 x 5
                    225 x 4
                    240 x 3
                    250 x 2
                    225 x 5 ---> felt to move on to some DB's

                    Incline DB Press
                    60 x 10
                    80 x 9
                    95 x 4 ---> feels light but elbow extension is just not there
                    95 x 4
                    75 x 12 -----> pulsing quickly at bottom on first batch, then increasing range of motion with slow speed at end

                    High Cable Crossovers & Parallel Bar Dips
                    Opted for a cable fly motion to take it easy and throw in some slow dips for triceps and chest stretch. Increased tempo warmed me up for a little metabolic conditioning work to follow.
                    22.5 x 15, BW x 10
                    22.5 x 12, BW x 10
                    22.5 x 12, BW x 10
                    22.5 x 10, 19 lb chain x 7

                    Met Con: CrossFit Games Open 11.1 WOD
                    Scaled from 30 double unders to 60 single unders. I'll work on double and muscle ups heading into the Worlds. I'm ready for it.
                    AMRAP 10: 60 single unders & 15 power snatches @ 75 lbs
                    5 rds + 39 SU's
                    Rolled through 3 unbroken sets of 15 on power snatches and then started to break them up. Carb depletion in effect. That combined with less leverage. Good news is that jumping rope feels better than ever.

                    Barbell Skullcrushers
                    Tris were tired, but pushed through with plenty of rest btw sets.
                    45 x 10
                    65 x 10
                    85 x 10
                    95 x 8, drop to 65 x 15

                    Cable Pushdowns
                    Picked a moderate weight and did 4 x 10 with 4 second negatives.

                    OH Rope Extensions
                    Little rest, so ended up doing 3 drop sets.
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                    • #25
                      SHOULDERS, TRAPS & ROW - 4 DAYS OUT!

                      Pretty slow start to the workout similar to yesterday to really ease myself into one of my last training sessions and take the edge off. Overall a solid workout and more than I've done in the past at this point. The WNBF World Championships lie just around the corner on Sunday, so I need to be able to come back strong next week. Plus, who wants to lift little weights? Not this guy. A little light is bad enough.

                      Push Jerk
                      Haven't done much jerking since a wrist tweak several weeks back, but determine cleans and front squats will be the tough progression back to par. I've been doing more strict standing shoulder presses the past few weeks.
                      45 x 8
                      95 x 6
                      125 x 5
                      155 x 4
                      165 x 3
                      170 x 3
                      175 x 3 ---> had some more, but stopped there
                      135 x 10 -----> good enough

                      Standing DB Lateral Raises
                      First few sets were tight after the jerks, but felt better as I went along. Kept it easy focusing on long pull for a deeper tug down the delt head.
                      30 x 10
                      30 x 10
                      30 x 10
                      35 x 10
                      35 x 10

                      Farmer Shrugs
                      123 x 10
                      143 x 10
                      143 x 10

                      Rack High Pulls
                      75 x 10
                      95 x 9
                      95 x 8

                      3K Row
                      Endurance better than the last 2 or 3K row. Pace was steady in the 1:50-2:00/500 m range. 1500-2000 m is the dead zone.
                      Time = 11:38

                      PEAKING!
                      Carbs have been low, but manageable and higher than previous low days of contest preps past. Weighed in lighter and leaner this morning at 163 lbs and 27.75" waist. Oh yeah! More carbs tomorrow! Yeah!!
                      **CONTROLLED LABS SPONSORED ATHLETE**
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                      http://www.BeyondLimitsTraining.net
                      http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                      • #26
                        2 DAYS OUT: PREPPING FOR THE STAGE!

                        The lineup for the WNBF Pro US Cup in 2 days is a stacked one and I'm excited. That motivates you to do your homework and the little things. We flew into beautiful fall Connecticut this morning and was just blown away with the changing of leaves throughout CT combined with a legendary Yale University campus. This beats my NYC or Texas shows.

                        WED: Light back, bis, core & calves
                        THU: Off, walk 1.5-2 miles, pose for 25 minutes
                        FRI: Light walk through on posing, light upper body pump with lots of carbs

                        I haven't taken any pre-stage photos photos in some time as I haven't cared to. I improve each day and right now a meal or good night's rest changes the way I look. I just want to get up there and let the stage do the talking. I may do a few teasers tomorrow evening. We will take plenty of the show. I'm on point for my best ever. Time to make it happen!!
                        **CONTROLLED LABS SPONSORED ATHLETE**
                        **THENUTRITIONX.COM SPONSORED ATHLETE**
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                        http://www.BeyondLimitsTraining.net
                        http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                        • #27
                          Woot! Woot! Can't wait to see it!! Good luck!
                          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).

                          Comment


                          • #28
                            2013 WNBF PRO U.S. CUP RECAP

                            Hey fellas! Sorry for the tardy response. A 4-day vacation away from the kiddos and business will put you in the hole haha. I'm just now climbing out. Yes, I finished in 2ND PLACE! After seeing these fellas backstage at the U.S. Cup it was clear that it was going to be a battle! Everyone was big, in great shape with no gaping holes. We all had things that stood out individually, but everyone looked HUGE! My goal was top 5. Anxious energy always leads me to simply to focus on my game plan with my wife, hang out with everyone back stage and have fun. You have to keep it light backstage for sure!

                            My wife and I applied the dream tan as the pro ladies got started. At that time, I start snacking on sweet stuff to keep my filled out and give me some energy. Then I do some light pump up and keep snacking. Chill. Check the mirror. Is that me?!? I'm ready. Another light pump and just wait to see how the timing of things are going on stage. Another snack. We then headed to the pump up directly backstage for a few more rounds of pumping up. After 37 minutes onstage where I remained in the center the judges scored it as such:

                            Pro Men Light
                            1st Diamond Harding 8 points $1000
                            2nd Rich Lauro 11 points $300
                            3rd Casey Rice 18 points $200
                            4th Ivor Brown 19 points
                            5th Matt Viemeister 23 points
                            6th Tony Ruffin 24 points
                            7th Wilfred Vidro 41 points
                            8th Christopher Applegate 42 points
                            9th Anthony Delgado 43 points
                            10th Frederick Fleuimond 44 points

                            I'll post up some pix tomorrow. You can check them out on FB. Now, it's time for the Worlds!! The 2013 WNBF World Championships looks to feature probably the deepest lightweight class I've seen in years. 4-time champ Brian Whitacre, the one to watch Levi Burge and UK's 2-time champ Damian Lees to name a few. Yeah buddy! I have to bring my best.

                            My week thus far:

                            MONDAY - CHEST & LEGS

                            Benchpress
                            Felt great, then faded fast.
                            45 x 10
                            135 x 8
                            185 x 6
                            225 x 3
                            235 x 3
                            240 x 3
                            245 x 3
                            250 x 2

                            Back Squats
                            Felt solid. Legs are a little out of shape from resting them much of last week.
                            45 x 10
                            135 x 8
                            225 x 6
                            275 x 4
                            295 x 4
                            305 x 4
                            315 x 4
                            320 x 4

                            Incline DB Press
                            60 x 10
                            80 x 8
                            95 x 4
                            95 x 4
                            85 x max reps
                            75 x lots of reps

                            Paused Front Squats
                            Worked on 3-4 second eccentric with pause to stretch out my hand and wrist.
                            95 x 5
                            135 x 5
                            155 x 5
                            175 x 5

                            Incline DB Flys
                            50 x 10
                            65 x 10
                            75 x 8

                            Glute Ham Raises
                            BW x 10
                            25 x 8
                            30 x 7

                            Strength & Skill Conditioning:
                            5 rounds for time:
                            10 ring dips
                            10 jerks 155 (2 rds at 155, scaled down to 135 after to increase speed)
                            Time = 12 and some change.
                            **CONTROLLED LABS SPONSORED ATHLETE**
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                            http://www.BeyondLimitsTraining.net
                            http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                            • #29
                              Here are some pix from the U.S. Cup last weekend. We are still gathering photos, but really just getting ready for the WNBF Worlds!









                              **CONTROLLED LABS SPONSORED ATHLETE**
                              **THENUTRITIONX.COM SPONSORED ATHLETE**
                              WNBF Pro Bodybuilder & Trainer

                              http://www.RICHBODYFIT.com
                              http://www.BeyondLimitsTraining.net
                              http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                              • #30
                                WNBF World Championships Coming Up in 2 Weeks: Gotta Train Insane!

                                This week has been solid with training. I pushed hard, pulled back, went hard again, worked on some parts and ready to tear up a marathon conditioning session and snatches tomorrow! Overall, I'm super thrilled with my training. It's really just super balanced and that should show onstage at the Worlds against some monsters. Here is what else I did this week:

                                TUESDAY - BACK DAY:

                                Wide Grip Pull-ups
                                Felt a little weak on these as last week's peak week lined up for lighter back work. Felt good and will crush next week!
                                BW x 10
                                25 x 8
                                45 x 5
                                55 x 4
                                55 x 3
                                25 x 11
                                BW x 17 or so

                                1-Arm DB Rows
                                Same story here. Just getting back into the swing.
                                80 x 8
                                100 x 8
                                120 x 8
                                130 x 8
                                100 x 15/arm

                                Farmer Shrugs
                                123/hand x 10
                                143 x 10
                                153 x 8
                                123 x 15

                                Decided to just head into some conditioning work at this point and go hard particularly with some rowing. I will get some additional back involvement and direct work in later in the week. DOMS from legs was in full swing.

                                Conditioning: AMRAP 10
                                6 Handstand Pushups
                                9 Box Jumps 24"
                                12 Calories on Rower

                                7 rds + 16 reps. Very surprised at this performance as I only found one other person from Competitor WOD who tied this effort. My box jumps and rowing can improve haha!!

                                WEDNESDAY - ARMS & SKILL WORK:

                                Warmed up with a mile run in the cold to prep for this coming Saturday's 3.1 mile run. Just going to list these out cuz it's arms. Biceps were strong and pumped up so hard it kinda hurt haha. Dips BW x 30 and 21 with 19 lb chain, turning all gymnasty at a low body weight. It may be muscle-up time!

                                Barbell Curls
                                Triceps Pushdowns
                                Alternating Hammer Curls
                                Barbell Skullcrushers
                                Midline Hammer Curls
                                Overhead Rope Extensions
                                Parallel Bar Dips
                                EZ Reverse Bar Curls

                                Jump Rope Work:
                                3 rds AMRAP: 2 minutes singles, 1 minute rest = 205, 220, 205. Better than previous 180ish efforts! I'm going to dry doubles next week!

                                THURSDAY - LEG DAY NUMERO 2:

                                I programmed a nasty chipper conditioning workout from Competitor WOD for Beyond Limits and had that on the agenda. I decided to have my first day of heavier front squats since my wrist tweak 2 months back and to do some pulling before some lung burn.

                                Front Squats
                                45 x 10
                                135 x 6
                                175 x 6
                                205 x 3
                                225 x 3
                                240 x 3

                                Deadlifts
                                135 x 6
                                225 x 5
                                315 x 4
                                405 x 3 ---> felt rough. Hips tight & movement not trained in 2 weeks.
                                435 x 2 -----> sucked it up to prep for a better week next week

                                BRUTAL CHIPPER FOR CONDITIONING
                                30 Thrusters 115
                                30 Pull-ups
                                30 Power Cleans 115
                                30 Burpees
                                30 Jerks 115
                                30 Box Jumps

                                Finished with 14:20ish time. A few of our studs and studettes finished in the 14-minute range, so I'm happy with that effort!

                                FRIDAY - ROW, CHEST & SHOULDERS:

                                2K Row for time
                                7:21. Big PR! I have more in me from the 500m-1500m range. I pushed hard on the front and back, while pacing out the middle 1000.

                                Incline Bench
                                Felt weird after not having done in some time.
                                45 x 10
                                135 x 8
                                185 x 5
                                195 x 4
                                205 x 3
                                215 x 2
                                225 x 1
                                235 x miss. Stalled half way up. No biggie. Felt solid.
                                185 x 6
                                135 x 21

                                Flat DB Flys
                                50 x 10
                                60 x 10
                                65 x 10
                                70 x 7 ----> chest started feeling real tight. Called it for a bigger day next week.

                                Push Press
                                45 x 8
                                95 x 5
                                135 x 5
                                145 x 4
                                135 x 6

                                Arnold DB Presses
                                I did these during some hotel room pump and they felt great. I'll be working them back in with some dynamic presses these last few weeks. Slow & controlled.
                                40 x 10
                                50 x 10
                                50 x 10
                                60 x 6
                                60 x 6
                                ----> right into some DB Laterals Standing with 30's and right into some DB Laterals with 25's.

                                Tomorrow I'm doing snatches to 1RM, muscle-up work, 150 burpee pull-ups and a 5K run. Yes, you read that right. The road no other bodybuilding competitor will travel this season.
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