Joe's comeback log

Saturday 1/19/13

Wisconsin USAPL Open in Appleton

Squat 350 good, 365 no good twice 2 to 1 for depth. Bench 235 and 245 good, 255 almost. Dead 375, 405, 415 good.

Lifted raw. I thought both squats were plenty deep but....

Saturday 1/26/13

Squat: Concentrating on going deeper. Bar x5, 140x5, 175x5, 210x5, 230x5, 265x5, 300x5.

Bench: Alternating pullups and chins super set with bench warm ups 5,5,5,5. Bar x10, mini's x10, 100x5, 125x5, 145x5, 160x5, 185x5, 210x5. Katana Extreme 3B 315x3, 2B 315x2, 1B 315x1, to chest 315x1, 325x1. All benches paused. Butt came up a little on the 325.

Tuesday 1/29/13

Bench: Mixing it up by benching with the Ram instead of decline. Pull ups super set with bench sets 5x7sets. Warm up bar x10, 125x5, 155x5, 185x5, Ram 195x5, 225x5, 255x3. All sets with a pause. Chest supported rows 90x8x3sets.

Wednesday 1/30/13

Dead lift: Zercher squat 135x8x2sets. Dead 165x5, 210x5, 250x5, 270x5, 310x5, 355x6. Reverse hyper 10x3sets. Barbell curls 45, 55, 65x10.

Saturday 2/2/13

Squat: Bar x5, 140x5, 175x5, 210x5, 245x3, 280x3, 315x5. All reps deep.

Bench: Pull ups super set with bench warmups 5,5,6,6,6. Bar x10, mini's x10, 100x5, 125x5, 145x5, 170x3, 195x3, 220x4. Regular Katana 44 3B 315x3, 2B 315x2. Chest 305x1, 315x1, 295x2. All reps paused. Regular Katana easier to use.

Tuesday 2/5/13

Bench: Pull ups super set with bench warmups 6x4sets. Bar x10, 115x5, 145x5, 175x5. Ram 195x5, 225x5, 245x4x2sets. Chest supported rows 90x10x3sets. All bench reps paused.

Wednesday 2/6/13

Dead lift: Zercher squats 135x5, 155x5. Dead 210x5, 250x5, 290x3, 330x3, 375x4. Barbell curls 45,55,65x10. Reverse hypers 10x3sets.

Saturday 2/9/13

Squat: Bar x5, 140x5, 175x5, 210x5, 265x5, 300x3, 335x3.

Bench: Pullups super set with bench warmups 6x5sets. Bar x10, mini's x10, 100x5, 125x5, 145x5, 185x5, 210x3, 235x2. Katana 2B 295x2, to chest 295x1, 305x1, 315x1, 320x1, 285x2.

Tuesday 2/12/13

Bench: Pull ups super set with bench warm ups 6,7,7,6. 110x5, 140x5, 170x5, Ram 185x5, 210x5, 240x6. Chest supported rows 90x10, 100x8x2sets.

Wednesday 2/13/13

Dead lift: Zercher squats 135x5, 155x5. Dead 165x5, 210x5, 250x5, 310x5, 355x3, 395x2.

Saturday 2/16/13

Squat: In Super Katana. Bar x5, 140x5, 175x5, 210x5, 275x5, 320x5, 360x3. Nobody around to spot, could of done more. This suit is also to tough to learn. I will go back to the NXG.

Bench: Pull ups super set with bench warmups 6,7,7,7,7. Bar x10, mini's x10, 130x5, 165x5, 195x5. Ram 225x5. Super Katana 44. 3B 275x5, To chest 245x5 (belly bench), 275x5 (still kinda low to touch), 295x2, 305x1, 315x1, 325x1 miss, weight shot up real fast and kind of threw me. I think I can get it next time.

Tuesday 2/19/13

Bench: Bar x10, 110x5, 140x5, 170x5, Ram 195x3, 225x3, 250x4.

Wednesday 2/20/13

Dead lift: Zercher squats 135x5, 155x5, 185x5. Dead 225x5, 280x3, first time in Velocity suit since Lance's Oct 12 meet. 325x3, 370x1, 425x1. 425 will be my opener at Lance's March 2nd. I find it very hard in the suit to get down to the bar but it helps. I hope to hit a 210KG/462.9LB Pr. I have always done better at meets not coming close in training to the lifts I get there. So, I''m optimistic getting the 425 today.

https://www.youtube.com/watch?v=px50HAzKSW8

Saturday 2/23/13

Squat: With NXG. Bar x5, 170x5, 215x5, 255x5, 300x3, 340x3, 385x2. 385 will be my opener next week.

Bench: Pull ups super set with bench warmups 7x4sets. Bar x10, mini's x10, 135x5, 165x5, 195x5. Ram 225x5. Super Katana 44 3B 275x3, to chest 275x3, 295x2, 310x1, 320x1. 295 will be the opener.

Tuesday 3/5/13

Bench: Pull ups super set with bench warm ups 6x3sets. Bar x10, 135x5, 185x5, 2 board 205x5, 225x5.

Wednesday 3/6/13

Dead lift: Zercher squats 135x5x2sets. Dead 185x5, 225x5, 250x5. Changed it up a bit and tried sumo with a hook grip.
Reverse hypers 10x3sets. DB rows 40x10x3sets. Lots of foam roller.

Saturday 3/9/13

Squat: Bar x5, 170x5, 215x5, 255x5. Back is still a little sore. It's taking longer to recover from a meet.

Bench: Pull ups super set with bench warmups 7,7,7,5,5. Bar x10, mini's x10, 100x5, 125x5, 150x5, 185x5. Ram 225x5. Katana Extreme 3B 275x3, 2B 295x3, 1B 305x2, chest 315x1, 325x1. Both to chest were belly benches. I'll keep playing around with this shirt.

Tuesday 3/12/13

Bench: Pull ups super set with bench warmups 6x5sets. Bar x10, mini's x10, 100x5, 135x5, 155x5, 165x5, 190x5, 215x7. DB rows 40x10, 55x10x2sets.

Wednesday 3/13/13

Dead lift: Zercher squats 135x5x2sets. Dead 225x5, 250x5, 270x5, 310x5, 350x8.

Saturday 3/16/13

Squat: Bar x5, 160x5, 205x5, 245x5, 265x5, 305x5, 345x5.

Bench: Pull ups super set with bench warmups 7,7,7,7,5. Bar x10, mini's x10, 100x5, 135x5, 155x5. Ram 225x5, 245x5. Extreme Katana 3B 325x1, 2B 335x1, 1B 345x1, Chest 345x1 (belly bench but got it), 355x1 miss. 355 touched higher but not enough strength to lock out.

Tuesday 3/19/13

Bench: Pull ups super set with bench warmups 6x3sets. Bar x10, 100x5, 135x5, 155x5, 185x3, 205x3, 230x5. DB rows 40x10, 55x10x2sets.

Wednesday 3/20/13

Dead lift: Zercher squats 135x5, 185x5. Dead 225x5, 250x5, 290x3, 330x3, 375x5. 1st 3 sets with hook grip. Reverse hyper 10x4sets.

Saturday 3/23/13 at the Jungle gym in Vero Beach

Squat: Bar x5, 160x5, 205x5, 245x5, 285x3, 325x3x2sets. Didn't bring a belt.

Bench: Decline bar x10, 110x10, 140x5, 170x5, 195x3, 225x3, 250x6.

Tuesday 3/26/13 at the Jungle gym

Dead lift: Zercher squats 135x5x2sets. Dead 225x5, 250x5, 315x5, 350x3, 395x1. No belt.

Bench: Bar x10, 100x5, 135x5, 155x5, 190x5, 215x3, 240x4. DB rows 40x10, 50x10, 60x10.

Saturday 3/30/13

Squat: Bar x5, 160x5, 205x5, 245x5, added belt 305x5, 345x3. Back still sore from squat and dead workout without a belt in Vero.

Bench: Pullups super set with bench warmups 7,7,5,5,5. Bar x10, mini's x10, 100x5, 135x5, 155x5. Was going to shirt but stopped due to dizziness. Sucks getting old.

Tuesday 4/2/13

Bench: Pull ups 6,6,6. Bar x10, 100x5, 120x5, 145x5, 155x5, 185x5, 205x8. DB rows 40x20x3sets.

Wednesday 4/3/13

Dead lift: Zercher squats 135x5, 185x5. Dead 225x5, 250x5. Reverse hyper 10x3sets.

Saturday 4/6/13

Squat: Bar x5, 160x5, 205x5, 245x5x2sets.

Bench: Pull ups super set with bench warmups 7x5sets. Bar x10, mini' x10, 100x5, 120x5, 145x5. Ram 225x8. Katana Extreme 3B 335x1, 2B 335x1, 1B 345x1, Chest 355x1 miss, 3B 355x1, 2B 355x1 miss.

Tuesday 4/9/13

Bench: Pull ups super set with bench warm ups, weighted 5,5,5. Bar x10, 95x5, 120s5, 145x5, 170x3, 190x3, 215x7. DB rows 40x20, 55x10, 85x8.

Wednesday 4/10/13

Dead Lift: Zercher squats 135x5, 185x5. Dead hook grip 225x5, 255x5, 275x5, 320x5, over under grip/add belt 360x6, add suit 405x1. Reverse hypers 10x3sets.

Saturday 4/13/13

Squat: Super Katana suit straps down Bar x5, 185x5, 230x5, 275x5, straps up add belt and wraps 315x1, 355x1, 385x1.
3 suit workouts before the meet starting with 85% of meet goal of 455. It's ambitious but I've done this weight
twice in a usapl meet, one being Masters Nationals.

Dead lift: 225x5x3sets.

Bench: Pull ups super set with bench warm ups 6,6,7,8. Bar x10, mini's x10, 135x5, 170x5, 205x5, Ram 225x5, Super
Katana 3B 285x3, 2B 285x3, 1B 285x3, chest 285x3, raw 225x3. 3 shirt workouts before meet starting with 85%
of meet goal of 335.

Tuesday 4/16/13

Bench: Pull ups weighted 6,6,6. Bar x10, 95x5, 120x5, 205x3, 230x5. Bar bell curls 45x10, 65x10, 75x10. DB rows
40x10, 55x10, 85x8.

Wednesday 4/17/13

Dead lift: Zercher squats 135x5, 185x5. Dead lift hook grip 225x5, 255x5, 300x3, 340x3. Over under grip add belt 385x4, suit 425x1. Reverse hypers 10x3sets.

Saturday 4/20/13

Squat: Super Katana suit straps down Bar x5,185x5, 230x5, 275x5, straps up add belt and wraps 315x1, 365x1, 410x1.

Dead lift: 225x5x3sets.

Bench: Pull ups super set with bench warmups 7,8,8. Chins 6,6. Bar x10, mini's x10, 135x5, 185x5, 205x5. Ram 225x5. Super Katana 3B 300x3, 2B 300x3, 1B 300x3, chest 300x3. Decline 225x9.

Monday 4/22/13

Bench: Messed around with the new shirt doing a bunch of singles with 315 off 3,2,1 board.

Wednesday 4/24/13

Dead: Zercher squats 135x5, 185x5. Dead with hook grip and 2" deficit 225x5, 255x5. Hook grip from floor 320x5, Over under grip add belt 360x3, 405x3 raw pr. Velocity suit 445x1. This is the last heavy dead lift workout until meet.

Saturday 4/27/13

Squat: Super Katana straps down Bar x5, 185x5, 230x5, 275x5, add wraps and belt 315x1, straps up 365x1, 430x1. The 430 was the heaviest since the hip. I wanted to feel the weight before the meet. Time to rest 2 weeks out.

Bench: Pull ups super set with bench warm ups 5,5,5. Bar x10, mini's x10, 135x5, 185x5, 205x5. Ram 225x5. New Super Katana AS with spandex back. 3B 320x3, 2B 320x3, 1B 320x2 chest 320x1, 320x1. Long pause on the chest presses. The shirt is new and stiff. I will try it again next week before deciding if I will use it for the meet.