Breaking in the new belt

This weekend marks the 23 week out mark to my first show of the 2012 season.  Overall I am happy with how things are progressing so far, but I can't wait to be a little deeper into prep where it can be a little more visual than at the beginning.  Also, I finally received my Inzer Forever lever belt that I ordered in early December!  This is one thing I have been waiting for forever, but it was more than worth the wait.  I had to put it to good use and break it in with some deadlifts and what a better way than pulling a 8 rep PR with it during prep.  Just like all my other lifts I tend hold off using my belt and straps until my last few sets, so the majority of my pulls are raw.    

Here's how they went!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@495 / 1x8@565 / 1x6@565
Seated Leg curls- 4x12
Abductor- 3x20
Aductor- 3x20
Reverse Hypers- 4x10
Seated Calf press- 4x10
Standing Calf press- 4x12

-Luke

Keep the change!

I am a firm believer in variation and one thing I try to focus on is constant change in my workout routine.  Each workout I try different rep ranges to make sure I cover all areas of strength and endurance and to keep things interesting.  I tend to favor the 8-12 rep range, but the key is to leave no stone unturned, because no one really knows how your body will respond until you try it. 

Here is a video of my deadlift session last week where I worked up to a peak set of 18@455lbs.

Keep the change frequent and the progress will come with time.  Today I had a great one and here's how it went.....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 (Slow) / 1x10@495 / 3x8@495
Leg curls- 4x8
Reverse Hypers- 4x10
Aductor- 3x15
Abductor- 3x15

Standing Calf- 4x10
Single leg Seated Calf- 4x8

-Luke

Working on the backswing!

Tomorrow I'm signed up to play in a "Best Ball" tournament through work.  It's been a few years since I have even picked up a club, even then it was hit and miss.  At least its supposed to be an awesome day with the weather up into the 80's!  So I'm dusting off the clubs, slapping on some sunscreen and working on the backswing.  Today's focus was on SLDL's.  I am going to switch over the focus to these for a few weeks and then its back to Sumo's for another push.  I had a great one and here's how it went....

*Warm-ups excluded

SLDL- 1x10@405 / 2x8@475
Leg curls- 4x6 / 1x8
Reverse Hyperextension- 4x10
Abductor- 3x15
Aductor- 3x15

Seated Calf Press- 4x10
Standing Calf Machine- 4x10

-Luke

Lunk Alarm!

I have a friend across the country that has been a huge inspiration for me. 3DMJ and  AAEFX athlete Big Jason Bosak!  The man is a beast and we both have very similar training methods.  He really playes a huge roll in motivation and always gives me something to strive for, knowing he is putting in the same work that I am at this very moment.  By all means its not a competition, just a source of motivation and support that really drives me to improve each and every day.  Lately I have really been rotating through the reps and today lined up to be a little higher, so I wanted to give 495 a try.  Had a great one this afternoon, here's how it went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x10@405 / 1x13@495 / 1x8@495
Seated Leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x8(+50lbs)

-Luke