SoCoBarbell

2010-05-22T19:38:00.000-07:00

Squats 5-19-10

#425 + purple bands 6x2

bands off

meet suit on

#465x2
#515x2

straps up

#565x1

That was it. Meet prep bigins as we're 10 weeks out

Video

2010-05-22T19:37:00.000-07:00

Deadlifts 5-17-10

We all felt like crap today. Even though it was just a bench meet I think it took alot out of all of us.

Deadlifts

#500 6x1
#550 x1

We just did a crap load of upper back work after this.

Video

2010-05-17T18:49:00.000-07:00

NASA Bench Press Nationals

Well I sucked but, my crew had great days

I made my opener only

#408

I tried #430 twice and failed. I could make excuses but, won't waste the time.

Video http://www.youtube.com/user/socobarb.../0/XpTKSDAzh54

Skinny Jay weighed in at #131 and benched #303

Video http://www.youtube.com/user/socobarb.../3/F8WMjksL4KQ

TT weighed in at #208 He benched #314 and pulled #455.

This is actually very good for Tony. He's 45 and suffered a heart attack just a couple years ago. We're VERY proud of him. We haven't seen his best yet.

Video http://www.youtube.com/user/socobarb.../2/qsNJHqGVG7w

Double D "Bobby" Broke the State record 3 times going #485 #501 and #513 weighing #233.

Video http://www.youtube.com/user/socobarb.../1/DKw46erRBt0

2010-05-12T19:24:00.000-07:00

Squats 5-12-10

Speed squats w/ purple band

#395 8x2 We did 2 more sets for a total of 10 but, the last 2 no box. Set 10 I did 6 reps.

Speed pulls #405 6x1

Leg extensions 3x10

Decline Abs 3x15 w/ a plate

Done............. Time for the meet

2010-05-12T19:23:00.000-07:00

Deadlifts 5-10-10

Easy day

Giant cambered bar goodmornings

#135x10
#185x6
#225x6
#275x6
#315x6 Shut it down cuz we're squating in 2 days

45 degree back raises

2x6 w/ purple band
2x6 w/ green band

OUT!!!!!!!!!!!!!!!!!!!!!!!

2010-05-12T19:22:00.000-07:00

Bench openers 5-8-10

2 boards #365x1
1 board #385x1
#415x1 I did it twice just to make sure I was tight.

That was it NASA bench nationals Saturday

2010-05-12T19:20:00.000-07:00

Squats 5-7-10

Speed squats w/ purple bands

Bands = #95 bottom #140 top

#365 12x2

Hack squats 6x6

Leg extensions 4x10

Abs on the decline 4x15 w/ a plate

2010-05-05T21:34:00.001-07:00

Mike

5-5-10 Bench

We're going to the NASA Bench nationals next Saturday so we're getting ready.

Raw

#315x1

#335x1

Shirt on

#365x1 2 boards
#405x1 1 board
#410 touch
#435x1 1 board
#455x1 1 board

That was it I'm hoping to go #450 at this meet.

2010-05-03T20:04:00.000-07:00

Mike

5-3-10 Deadlifts

Rack pulls hole 4

Worked up and got #675x1 PR!!!!!!!!!!!!!

Got #700 up a couple inches but, no go.

45 degree back raises with bands

2x6 w/ purple band

2x6 w/ green band

Reverse hypers 3x10

Abs on incline bench 3x15 w/ a plate

2010-05-03T20:03:00.001-07:00

Mike

5-2-10 Bench

Hammer strength bench 6x6

Hammer strength shoulder press 6x6

Pull-ups 3x5

Chest supported rows 6x6

Cable rows 4x10

Face pulls 3x10

2010-05-03T19:10:00.000-07:00

Mike

4-30-10 Squats

Nothing !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

2010-05-03T19:03:00.000-07:00

Mike

Bench 4-28-10

Worked up to #315x4 Raw

Added shirt

#365x1 2 board
#385x1 1 board
#410x1 touch

2 board

#435x1 hard
#455x1 harder did 2 sets here and that was it

Raw 4 board w/ minibands

#225x3
#275x3
#315x3
#365x1

Pretty ****ty day. I was weak and tired all day.

2010-04-27T14:42:00.000-07:00

Mike

Deadlifts 4-26-10

We're not using a bar at all this week for lower body. Pretty boaring

Leg press

6x6

GRH's

4x10

One legged Reverse Hypers

4x10

2010-04-27T14:40:00.000-07:00

Mike

Bench Assistance 4-25-10

Speed bench w/ minibands

#185 9x3

DB Bench

#80s x10
#90s x10
#100s x10
#110s x9

Chest supported rows 4x6

Pulldowns 4x10

Max - 26/4/2010

2010-04-26T15:45:00.000-07:00

Combined deltoid training with deadlifts, all felt strong. Last deadlifting day (12 april), I maxed out at 2 x #455, so I backed off a bit today and went for reps.

Deadlifts:
5 x #315
5 x #365
5 x #365

Plus:
shrugs
upright rows
rear-delt supersets
weighted inverted cruches
45 mins. cardio

Flat bench press tomorrow morning @ 5:30 AM. Bring It!

2010-04-24T14:39:00.000-07:00

Mike

Squats 4-23-10

#85 chains

#425 8x2

#455x1
#500x1
#545x1
#585x0 got completely stapled to the box

I didn't do any assistance work.

We wont be doing any squats or deadlifts this week so we can deload before starting with bands.

2010-04-24T12:26:00.000-07:00

4-23-10

squat

245lb 8 x 2

85 lb chain

thats all for squat day felt run down but got it done

2010-04-22T12:28:00.000-07:00

Mike

4-21-10 Bench

Worked up to ....................

#315x4 unequipped

Added shirt

#365x1 2 board
#385x1 1 board

All touch

#405x1
#425x1
#435x1 PR

3 board

#455x1
#475x1
#495x1
#515x1
#535x0 close

That was it. It was a long night helping a couple guys new to shirts.

Bobby hit a strong #500 at under #242 bodyweight his second time in a Katana.

2010-04-22T12:26:00.000-07:00

Mike

I was supposed to deload a little this week but, things don't always go as planned.

4-19-10 Deadlifts

My plan was to do 6 singles with #495 while trying out a different deadlift suit (Titan Velocity) The verdict is in. I don't like it at all !!!!!!!!!!!!!!

#495 x 3 singles

They all felt real easy so I decided to go up a little BAD IDEA...................

#545 3 singles

Form sucked cuz I couldn't set up with the suit and I struggled with every rep.

I got pissed and went home.

Video http://www.youtube.com/watch?v=rufezLyEnIw

2010-04-17T19:50:00.000-07:00

Mike

Bench assistance 4-17-10

Speed Bench #185 + minibands

3x3 close grip

3x3 medium grip

3x3 comp grip

4 board w/ minibands

#225x3
#275x3
#315x3
#335x3
#355x3
#365x3

That was it today. I'll do some upper back work Monday.

2010-04-17T07:14:00.000-07:00

tony
4/16/2010 squats

85lb chains

215 9x2

hack squats

leg extensions

abs on decline

2010-04-16T18:43:00.000-07:00

Mike

4-16-10 Squats

#85 chains

#395 9 sets x2

#445 1 set x2

Hack squats 4x6

Leg extensions 4x10

Abs on the decline bench 2x10

2010-04-16T15:07:00.000-07:00

Tony

4-14-10

Raw

worked up to #245x3

Shirt

#275 2 board
#295 1 board
#315 touch
#335 touch PR!!!!!!!!!!
#355 1 board 0x2

2010-04-15T20:40:00.000-07:00

Mike

I'm sick again. I feel like total crap I'm light headed and can't really eat but, got busy anyway.

4-14-10 Bench

Raw sets

#225x10
#275x6
#315x4

Shirt on

#365 2 board x1
#385 1 board x1
#405 chest x1
#425 chest x1

1 Board

#445x1
#455x1
#475x1 PR

I shut it down cuz I felt like I was gonna pass out. I missed #475 last week so I was real pleased getting it done today considering the circumstances.