Tuesday, August 2, 2011

The Road to the 2011 90kg Missouri State Arm Wrestling Title: 8-1-11

What went in

7am: still pretty full from all that pasta at dinner so I just went with 1 L of water, a cherry coke zero, and 2 double strength fish oil caps, 2000 IU vit D, and a MVI

12 noon: chicken breast, 1 cup mashed potatoes and gravy, 1 cup of mixed veggies

post workout/dinner: italian lemon pepper encrusted chicken breast x 1.5 breasts.  My wife made mac and cheese as the side but I'm not really into minute mac and cheese so I just skipped that. 1 L of water, 1  cherry coke zero, 2 double strength fish oil caps, 2000 IU vit D

10pm: 2 EAS Myoplex shakes

Training

Modified version of the Diesel Crew Shoulder Rehab protocol

Barbell Flat Bench Press: I haven't done this in years but I needed to see where I was at for this charity lift-a-thon: 135#x10, 225#x3, 245#x3, 250#x2, 225#x5. I think I'll open with 275# and shoot for 300# on next two attempts

DL: same story as the bench. 135#x10, 225#x3, 315#x3.  I think I'll be good for 405# and we'll see what happens past there.

Hang Cleans with Fat Gripz on: 135#x3,5,5,5,5

Devon Larratt Style Curls on the P Bench: 50#db with fat gripz: x10 R and L, 60# no FG; db had a weird thickish handle already with made it too thick with the FG x 8 R and L, 70# with FG: 4 L 5 R
Rear delt flys: 40#x12, 110#x12,12,12,9

1 arm holds on the seated row: 60#x10s L/R, 80#x10s L/R, 100#x10s for 3 sets L and R

DB laterals: 15#x5, 20#x5, 25#x5, 30#x5

hyperextensions: BWx10, 25#held to chestx10, 25#held behind headx6 then drop set to hold it at the chestx6 then dropset to BWx8

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