Joe's comeback log

Tuesday 4/30/13

Bench: Dead stop bench from pins 1" from chest. 9 singles 225x3, 205x3, 185x3. 225 was slow so I dropped weight as I
went along.

Wednesday 5/1/13

Dead lift: Did singles in the suit to get used to it. 225x1x8sets. I will have to warm up at the meet with the straps up so
I can stretch it out to be able to get down to the bar when it counts.

Saturday 5/4/13

Bench: New Super Katana AS with spandex back. Raw warmups. Shirt 3B 305x3, 2B 305x3, 1b 305x3, chest 305x2.
Did 275 3Bx1, 2Bx1, 1Bx1, chest x1 all in 1set. Undecided if I will use this shirt next week.

Saturday 5/11/13

USPF Nationals hosted by Lance, 190/418.8 squat, 145/319.6 bench, 212.5/468.5 dead, 547.5/1207 total. Pr in the dead and total, both by 2.5kg. Had 150 a fraction from lockout in the bench. Still can't bring the squat up. I always have a good time at Lance's meets talking with good people. I will take a week or so off until the back feels better and work towards the next one.

Saturday 5/18/13

Back at it.

Squat: Bar x5, 165x5, 205x5, 245x5.

Suit case lift: Both sides 95x5, 115x5, 135x5.

Bench: Bar x10, mini's x10, 100x5, 130x5, 155x5.

Tuesday 5/21/13

Bench: Pull ups super set with bench warm ups 6x3sets. Bar x10, 95x5, 135x5, 155x5. Katana AS44 with spandex back 1B 275x1, chest 295x2x3sets.

Wednesday 5/22/13

Dead lift: Zercher squats 135x5, 185x5. Dead hook grip 2" deficeit 225x5, 245x5, 260x5. DB rows 40x20, 55x15x2sets. Reverse hypers 10x3sets.

Saturday 5/25/13

Squat: Bar x5, 165x5, 205x5, 245x5, 265x5. Suit case lift both sides 95x5, 135x5x2sets.

Bench: Pullups super set with bench warmups. Alternating palms facing and palm out. 7x4sets. Bar x10, mini's x10, 100x5, 135x5, 155x5, 175x5, 190x5, 215x4. Ram 225x5. Done and weak feeling.

Monday 5/27/13

Squat: Bar x5. 135x5, 225x5x3sets. Suit case lift 135x5x2sets. Reverse hyper 10x3sets. Throwing in an extra workout.

Tuesday 5/28/13

Bench: Pull ups super set with bench warmups palms out 7,7,7. Bar x10, 135x5, 155x5. Super Katana AS44 1B 275x1, chest 300x2x3sets. Curls 10x3sets.


Wednesday 5/29/13

Dead lift: Zercher squats 135x5, 185x5. Dead hook grip 2" deficeit 225x5, 260x5, 285x5, 325x5, from floor with over under grip 370x4. Fizzled out on last set. Reverse hyper 10x3sets. Maybe the extra workout on Monday wasn't a good idea?

Saturday 6/1/13

Squat: Bar x5, 165x5, 205x5, 245x5, 265x5, 285x5. Working up slowly. Back still gets really tight in the evening. Suit case lift 135x5x3sets.

Sunday 6/2/13

Bench: Pull ups super set with bench warmups palms facing 8,8,8. Bar x10, mini's x10, 135x5, 155x5, 185x5, Ram 225x5. Katana Extreme 3B, 2B, 1B in the same set with 275. Chest 315x1, 325x1, 305x2. First time touching easily with this shirt on a tip from Roger Ryan.

Back feels better today after ibuprofen. I am thinking about a practice meet between now and Worlds. Maybe a usapl in Wisconsin.

Tuesday 6/4/13

Bench: Pull ups 7x3sets. Bar x10, 135x5, dead stop from pins 1" above chest 185x1x3sets, 205x1x3sets, 215x1x3sets, all with less than 1 minute rest. DB rows 40x20, 55x15x 85x8.

Wednesday 6/5/13

Dead lift: Zercher squats 135x8x2sets. Dead from 2" deficit hook grip 225x5, 260x6, 305x3. Reverse hyper 10x3sets. Cable rows 10x3sets.

Saturday 6/8/13

Squat: Bar x5, 165x5, 205x5, 245x5, add belt 265x5, 285x5, 305x5. Suit case lift 135x5x3sets.

Bench: Pull ups super set with bench warmups 9,8,8. Bar x10, mini's x10, 135x5, 155x5, 185x5, 195x5, 205x5. All reps with 2 count pause.

Tuesday 6/11/13

Bench:  Pull ups super set with bench warmups 8,8,8.  Bar x10, 135x5, 155x5, 185x2.  Super Katana AS with spandex back 275x3, 285x3, 295x3.  First time using shirt without warming up with boards.

Wednesday 6/12/13

Dead lift:  Zercher squats 135x8x2sets.  Dead hook grip 225x5, 255x5, 275x5, 320x5, add belt over under grip 360x5.  Reverse hypers 10x3sets.  Back if finally feeling better 5 weeks after meet.

Saturday 6/15/13

Squat: Going to do Zercher instead of regular squats for awhile. From what I understand they carry over well to the dead lift and maybe save my back. Bar x5, 135x5, 185x5x3sets. You really get deep with these. Maybe it will help depth for the regular squat.

Bench: Pull ups super set with bench warmups 8x3sets. Old timers in the gym marvel at the fact that I can even do 1 rep. They all say how hard they are and they can't do one. You can't do one if you don't try at all. Bar x10, mini's x10, 135x5, 155x5, 185x5. Ram 225x5. Katana Extreme 275x1, 285x1, 295x1, 305x1, 315x1. I like not using boards with the shirt.

Tuesday 6/18/13

Bench:  Bar x10, 135x5.  Dead stop 185x3, 195x3, 205x3, 215x3, 225x2.  Weighted pullups 10lbs x5, 15lbs x4x2sets.

Wednesday 6/19/13

Dead lift:  Hook grip 135x5, 225x5, 255x5, over under 300x3, 340x3, 385x2.  Reverse hyper 10x3sets.  Cable rows 8x3sets.  Missed reps on top set again.  Middle back hurts.  Might be time to take a break or lower weight and start lower.

Saturday 6/22/13

Squat: Zercher squats Bar x5, 135x5x5sets. Staying light until the back feels better.

Bench: Pull ups super set with bench warmups 8,8,10. Bar x10, mini's x10, 135x5, 155x5, 185x5. Ram 225x5. Super Katana AS44 275x2, 285x2, 295x1. DB curls 30x10x3sets. Weak today so we'll call it a light day.

Tuesday 6/25/13

Bench: Pull ups weighted 10lbs 6,6. 20lbs 4. Decline bar x10, 135x10, 185x10x2sets. DB rows 40x10x3sets. DB curls 30x10x3sets.

Wednesday 6/26/13

Dead lift: Zercher squats 135x5x2sets. Dead lift hook grip 150x5, 190x5, 225x5. Reverse hypers 10x3sets. Cable rows 10x3sets.

Saturday 6/29/13

Squat: Zercher squats Bar x5, 135x5, 185x5x4sets. Suit case lift 95x5x2sets.

Bench: Pull ups super set with bench warmups 9x3sets. Bar x10, mini's x10, 135x5, 155x5, 185x5. Ram 225x5x4sets.

Started the Cube workout in Vero Beach at the Jungle club. Feel free to chime in and correct my dumb ass mistakes.

Saturday 7/6/13: Warm up. Zercher squat Bar x5, 135x5, 185x5, 205x5x2sets, Rotator exercises. Pullups super set with bench warmups 9x3sets. Floor press 135x1, 185x1, 205x1, 225x1, 235x1. All with a pause. Floor press felt really heavy to me. Bench 180x12, 170x11, Based the bench on my raw meet pr. Was supposed to do 180 for 2 sets of 15. Push downs 20x5sets. DB shrugs 25, 30, 35 x15. Military 65x12x3sets

Tuesday 7/9/13: Squat bar x5, 135x5, 185x5, 225x5, 280x3x3sets. Olympic squat135x5x2sets. 155x5x3sets. First time back squatting in about a month. I think I will do Zercher instead of Olympic, What's an Olympic squat anyway? Did some deadlift to finish the workout. Sumo/Hook grip 135x5, 225x3, 275x3, 295x3.

Not going to be able to get in a regular schedule for a week or so. Moving my son back home from Atlanta. He is going to be based in Detroit but will be commuting out of Ohare.

Friday 7/12/13

Incline bench: Bar x10, 135x5, 165x3x5sets. Incline DB 30x20x2sets. Close grip 135x12x3sets. Pull ups super set with bench warmups 8x3sets.

Wednesday 7/17/13

Zercher squat 135x5x2sets, 185x5. Dead 225x3. Mini's doubled 250x1x10sets with 5 second rest. 4" block pulls 225x20. Was supposed to do 210. Close stance squat 135x8x3 sets. Reverse hyper 10x3sets. Barbell shrugs 135x12x3sets. Squat, hypers, and shrugs super set. Brain fart on the block pulls but finished the set anyway. Went light on the close squat. Will see how the back feels tomorrow.

Saturday 7/20/13

Squat: Zercher squat 135x5x2sets. Squat 225x3, 275x2, 300x2, 320x2., 335x1, 275x4. Leg press 180x20, 200x20x2sets.

Bench: Pull ups super set with bench warm ups. 8,8,9. Bar x10, 105x5, 135x5, 185x5, Ram 225x5. Katana 44AS 230x7, 225x7, 6, 6. 235x4. Based my numbers on my last meet and was supposed to do 230x15x2sets in the shirt. Well, it took 5 sets to get 32 reps. Body weight is down a bit, my summer weight.

Tuesday 7/23/13

Bench: Floor press Bar x10, 135x5, 180x5x5sets. DB incline 40x15x3sets, Band push downs 25x4sets. DB military 20x10x3sets.

Wednesday 7/24/13

Dead lift: Zercher squat 135x5x2sets. 4" block pulls 225x1, 275x1, 315x1, 365x1, 405x1. Still leg sumo 225x6x2sets. DB rows 55x10x3sets. DB shrugs 40x20x3sets. Reverse hyper 10x3sets.

Saturday 7/27/13

Zercher squats Bar x5, 135x5x2sets. Squats 225x3, 265x3x5sets. SSB bar 185x8x3sets. Was supposed to do the 135x50 without racking but passed because I had a tee time after workout. This workout sure has more volume than I'm used to.

Bench: Pull ups super set with bench warm ups. Palms facing x8, palms out x8, and chins x8. Bench bar x10, 135x5, 155x5, 185x5. Ram 225x3. Katana AS44 230x7x3sets.

18 holes, I'm sore.

Tuesday 7/30/13

Bench: 2 board bar x10, 135x5, 155x5, 185x5, 205x3, 225x3, 245x3, 260x1. Close grip 3 board 205x10, 7, 6. Lat pulldowns 12x3sets. Band push downs 20x3sets.

Wednesday 7/31/13

Zercher squat Bar x5, 135x5x2sets. Dead lift 225x3, 275x3, 305x3, 335x3x2sets. 2" block pulls snatch grip with straps 230x10x3sets. Reverse hypers and lunges super set 10x3sets.

Saturday 8/3/13

Squat: Zercher squats Bar x5, 135x5x2sets. Squats 225x2, 280x2x5sets. Reverse band Greens 315x2. Olympic squat 185x5x5sets. Leg press 180x12x4sets. Green bands might be too much, 315 flew up. My legs and hip were sore after golfing 18 holes twilight yesterday.

Bench: Pull ups 8x3sets. Bar x10, 135x5, 155x5, 185x5. Ram 225x3. Extreme Katana 44 235x8, 245x6, 255x5. BWT 196.
I hope I can stay this weight for the next meet instead of weighing 200/201 in the 220 class, not that it makes a difference.
I am also thinking about getting a Extreme Katana 42 with a stretchy back if I can stay at this weight.

Tuesday 8/6/13

Bench: Bar x10, 135x5, 155x5, 185x3, 225x3, 230x2, 235x1. Seated military 65x10, 70x10, 75x10. Band pulldowns 20x3sets. Band pushdowns 25x4sets. 100 rep lateral raise with 5lb plates.

Wednesday 8/7/13

Dead lift: Zercher squats Bar x5, 135x5, 185x5. Dead lift mimi's doubled 230x1x8sets. 2" block pulls snatch grip 190x20. Reverse hypers 10x3sets. Leg curls 10x3sets. Shrugs 15x3sets.

Saturday 8/10/13

Squat: Zercher squat Bar x5, 135x5, 185x5. Squat 225x1, 275x1, 300x1, 325x1, 330x1. Reverse band/blue 360x1. 135x12. Leg press 180x20x3sets.

Bench: Pull ups super set with bench warm ups 9x3sets. Bar x10, 135x5, 155x5, 185x5, Ram 225x3. Katana Extreme 240x4,6. 245x5, 255x4

Tuesday 8/13/13

Bench: Floor press bar x10, 135x5, 200x3x8sets. Incline DB 40x15x3sets. Band push downs 25x4sets. DB military press 20x6, 30x6x3sets.

Wednesday 8/14/13

Dead lift: Zercher squats Bar x5, 135x5, 185x5. 2" block pulls 225x1. 275x1, 315x1, 365x1, 400x1. Sumo dead lift 315x2x8sets. DB rows 55x15x3sets. Barbell shrugs 135x15x3sets. Reverse hypers 130x10x3sets. Leg curls 70x10x3sets.