Took it easy on deadlifts, and everything felt pretty good. Will be posting sporadically as I’m headed to China for 10 days…

Another decent session. My left wrist is starting to bother me a bit more than usual–probably the dipping every day. The trade-off is improved pressing. In any case, I’m continually surprised by the body’s ability to progress despite less-than-stellar conditions–whether they be nutrition, sleep and stress related, or emotional in nature. It seems that there are very few ways to fail if your training is sensible and consistent. Just something to think about if your progress isn’t moving the way you want it to.

This was one of my best deadlifting sessions in a LONG time. All of the pulls felt good, and I was able to lock out the last rep without my lower back failing. The seemingly random chest work is to bring up this lagging bodypart through increased volume and frequency.

I forgot my lifting belt, hence the shit squat numbers. The glute/ham raise is getting slightly easier, and my lower back is recovering a bit faster, too. Good things. Dips and pull ups continue as before.

Close Grip Bench Press: worked up to 240 x 10
Pull Ups @ bodyweight x 50

According to this formula (weight x reps x .0333 + weight), today’s training puts my 1RM in the close grip bench at about 320. The elusive three plates close grip bench seems within reach, and the only thing I’ve done differently (besides eating MUCH less) is add in 100 dips and 50 pull ups just about every day. I will attempt a 315 close grip bench and film the effort. Either way, I’m slowly getting stronger. This makes me happy.

I had planned to do assistance work today, but after the bench training, I was happy to call it a day and finish with pull ups.

No training. In San Antonio all day.

Evening training:
Donkey Calf Raise @ 2 plates (side) x 4 x 25
Leg Press Calf Raise @ 3 plates (side) x 4 x 25
G/H Raise @ body x 5 x 10
Pull Ups @ body x 5 x 10

Now that I live downtown, I’m about three blocks from a Gold’s Gym. This particular Gold’s has a glute/ham raise and a couple of different calf machines. I have decided to add G/H raises into every session that I do in this gym, regardless of the body part split. I hope to improve my squat and deadlift as a result. Calf training is going well, and I continue to get (slightly) stronger.

Session 2
Inc. Offset DB Curls @ 35 x 3 x 15
Tricep Pressdowns @ 130 x 3 x 20
Standing DB Curls (drop set) 65~25 x 4 reps each

4 mile walk, 2 mile run

I generally come back from a deload week ready to work.

All of the deadlifts felt good, and I’m getting into the habit of leaving a couple of reps in the tank, so as to stay far, far away from injury. I hadn’t planned on doing so much cardio–it was only after I drove the distance I had walked (to and from the gym from my house) and checked it on the odometer that I realized how much it actually was.

The extra direct arm work will be a fixture as long as it takes to bring them up to 17 inches cold. At 6′1″, I need calves, neck, and arms to get as close to this as possible prior to competing again in order to feel as if I’ve made any significant progress. Right now, at 200 lbs, they are exactly 16″. For me, that means a lot of work prior to April 2011 (the next Texas Shredder competition).

I spent a few days moving into a new place, and that greatly interrupted the whole recording process. I intend to give insight into the training, add in video, and anything else that might interest the casual reader.

I’m doing a deload week at the moment, but it’s hard for me to stop doing dips and pull ups. I was doing about 100 bodyweight dips a day around this time last year, and in September I benched my first 300 pounds. I’ve also started backloading carbs with good results, a la John Kiefer (www.dangerouslyhardcore.com). The science is sound and I am able to stay relatively lean while eating rice, potatoes, and pasta. Check it out.