Squattin with a Purpose & Good Luck Rick!

Week 1 of 3 for SQUATS. (wasn't yellin) (just wanted to use CAPS)

Warm up: walk 20

1) Squats
bar x 10
95 x 10
120 x 6
130 x 3 x 5
95 x 20
felt a bit sickish. coulda been I ate too close to my workout. Ziti, meatball, sausage, protein bar, and john's pickle.

2) Leg press
1plate x 15
2 plates x 12,8,8

3) Leg extensions
50lbs x 3 x 10

4) Leg curls
40lbs x 3 x 8

that'll do it.

In my first week since receiving my license, I've worked on 9 people :) and lots more set up for next week. I'm crazy addicted to soft tissue work.

"Momentum and Confidence" JP

and Good Luck to my friend Rick Cancelino who is competing in the USAPL competition at the Arnolds on Friday!!!!! He's gonna rock that place.

c.

I. Have a Plan.

yep. I do. 3, 3 week cycles leading me right up to my meet. but I am in charge of my bench and I think I know my bench pretty good and its kinda hard to muck it up. so today was.....

Shoulders and Biceps

1) Push Press (cleaned)
bar x 8 strict
65 x 5
75 x 5 x 3

2) DB Shoulder Press
15's x 5 x 10

3) DB Decline Bench
25's x 5 x 10

4) DB Flat Bench
25's x 4 x 8
30's x 8 Jay helped the last 2 reps on my left. and explained why for 7.3 minutes

5) Bench in the Smith
+20lbs x 15
+30 x 3 x 12

6) DB Curl Circuit
15's x 10, 20's x 6, 25's x 2, 15's x 6
15's x 7, 20's x 3, 25's x 1, 15's x 5

7) Cable upright Rows
60 x 8
50 x 3 x 12

Walked 20 minutes on treadmill since I had time to kill before...........my appointments started!!! :)

c.

Sunday Deadlifts

1) Lat pull down
75 x 4 x 15

2) Horizontal Cable Row Vbar
90 x 4 x 12

3) Deadlifts
135 x 8, 5
185 x 5
225 x 3
255 x 5 x 2

4) Chest supported Rows
+25 x 4 x 10

5) One Arm DB Rows
70 x 4 x 8

c.

hi.

Benching as a LMT :)

After my first official 2 massages I benched. Since my practice will come before my lifting, I should be prepared to change my lifting schedule. which I am.

1) Bench
bar x 10
65 x 10
75 x 5
80 x 5 x 5

2) Close grip Bench
75 x 4 x 5

3) DB Bench
25's x 4 x 8

4) Tri press downs with rope
40 x 10
50 x 3 x 10

5) Hammerstrength Incline bench
+25's x 3 x 8

Fun day :) I love working on people. Nothing has felt more right.

The picture that didnt make it for the FB write up cause I was too dirty.

c.

Squats

1) Squats
bar x 10
95 x 10
115 x 3
125 x 3
140 x 3
150 x 6,4,3 didn't get all my 6's.
95 x 20

2) Leg Press
1 plate x 4 x 20

3) Leg curls
40lbs x 3 x 10

Frankie came in when I was done. shoulda waited. I may have gotten all my sets.

c.

Shoulders-Bi's and OMG I Passed the Boards!

It was the news I got moments before starting my boring workout.

1) Push Presses
bar x 8
65 x 2 x 5
75 x 2 x 3
85 x 0  that's ok. I passed the boards :)

2) Seated Military Press
bar x 5 x 5

3) Standing DB Shoulder Press
15's x 8
20's x 4 x 8

4) DB  Front Raise to side raise
5lbs x 3 x 10 for each

5) BB Curls
45 x 4 x 10

6) Decline Abs
bw x 50

c. LMT :)

Pride is Over Rated.

Deadlift/Back day

1) Lat Pull Down
75 x 2 x 8
90 x 2 x 5

2) Horizontal Cable Rows
90 x 4 x 10

3) DEadlifts
Plan was to go up to 260 for 3 triples. But 225 felt like, well, heavier than it shoulda been.
135 x 8,5
185 x 3
225 x 2
what to do what to do. Gave it some thought. Asked St. Sebastian (patron saint of strength) and got my plan.
245 x 3 last rep didn't want to come up. but it did eventually.
end with a win? Hardly. But it was better than missing 260 completely.

4) Straight leg deads
135 x 3 x 10

5) Bentover BB rows
75 x 4 x 8

6) One arm DB rows
65 x 3 x 8

Obviously I suck at planning my workouts. And with only 9 weeks, 6 days till my meet I need intervention. So I went to the God of Workouts,  Author of "Momentum and Confidence", Professor Marvel from the Wizard of Oz. Now I will have a real plan that works.

the end.

c.