10-6-9 Squat/DL Asistance
1. Suspended Goodmornings-Anchored doubled minis from the front of the rack and stood near the back of the rack. This pulled down and forward-45x5,95x5,135x3,185x3,225x1,275x1
2. 45 Degree Back Raises-Blue bandx10,2 greens x6,
2 greens+25lbs x4,dropped the weight and did 2 more, dropped the bands and did 10 more.
3. Couple of sets of higher rep ab work

10-12-9
1. Shirted Bench Press-worked up to 405x1
2. Rack Lockouts-doubled monster minis-worked up to 365x3
3. Pulldowns-alternated between to the front and to the rear each set-8 sets of ???

10-14-9
1. Box Squats in Briefs-425x3,485x3,545x3-These were much harder than they should have been. Felt weak at the top. Need to step up the HEAVY ab work.
2. Rack Pulls-225+quad minis-5x3
3. Close/Parallel Grip Pulldowns-90x3x15
4. Pulldown Abs-90x5x10
I was goin to do some 45 degree back raises but I had a mishap at work. I stacked some parts up against a post and as I turned around to do something elses they fell over and the edge of the part basically shaved the back of my leg. Just down to where the blood started coming through. Really tender and the pad on the back raise machine puts a lot of pressure right on the sore spot so I wimped out!

10-18-9 DE Bench Press
Warmup
Sled Dragging-6 trips
45 Degree Back Raises-3x10
alternated with
Sit Ups-3x10
1. Bench Press-115-2 sets of 1/2" Chain-9x3
2. Fat Bar Pushdowns-90x6x10
3. Pulldowns-90x6x10(alternated from front to back each set)
4. Side Laterals-10sx3x15

I had a sled built for me years ago, but I haven't used it in nearly 3 years. I really need to, but I don't want to tear up my yard or make a huge racket in the neighborhood. I should take it to work.

10-20-9
Warm Ups-Sled Dragging-8 trips
45 degree back Raises-3x10
alternated with
Sit Ups-3x10
1. Pulldowns-2x10 at each grip using 3 different handles(6 sets total)
2. Seated Rows-3x10
3. Good Mornings-2 sets of 1/2" chain+3 sets of 3/8" chain x3
add 3 sets of 3/8" chain x3
add 3 sets of 3/8" chain x3
4. Ab Wheel-3x10

10-22-9
Warm-up...
Sled dragging-6 trips
sit ups-3x10
45 degree back raises-3x10
1. Bench Press- Raw-barx10,95x5,135x5.185x3,225x1,255x1
2. Shirt Work-315x no touch,405x1,425x1
3. Side Laterals-25sx3x8
4. Face Pulls-90x3x8
5. Rear Laterals-10sx2x20

10-23-9
1. Box Squats in briefs-365x120lbs of chainx6x2, 455+chains x1x1
2. Rack Pulls with doubled monster minis-bar x3,135x2x1,225x2x1
3. Sit Ups-2x20
4. 45 Degree Back Raises-2x20

10-25-9
1. Dynamic Floor Press-95+60lbs of chain-12x3
2. Floor Press to a 4 Board-Close Grip-185+60 lbs of chain-3x5
3. Tricep Extensions-3x12
4. Seated Rows-180x3x8
5. Pulldowns Behind the Head-90x3x8
Well, after only a few weeks of dynamic work my elbows are screaming again. I was thinking this may get me ready for a meet faster but then I thought what's the point if I', all messed up. I will probably look at going back to what I did for my last meet.

10-28-9
1. Squats-Raw-135x3,225x3,315x1
Add Briefs-405x1
Add Suit Straps Down-525x3,585x3x2
2. Shoulder Presses-45x2x8,95x3x8
3. Flyes-25sx3x10
4. Pulldown Abs-90x3x10

10-31-9
1. Deadlifts-Raw/Conventional-305x5,345x3,385x3
2. Pulldowns-Behind the Head-110x3x8
3. Pulldowns to the Front-110x3x8
4. Dumbbell Curls-2 Sets

11-1-9
1. Bench Press-135+70 lbs of chain-5x5
2. Close Grip Samson Press-195x3x5
3. Wide Grip Pulldowns-110x5x8
4. Cable Upright Rows-50x4x8

11-3-9
Today was kind of on easy day. Did some good mornings, pulldowns situps and back raises. Nothing too taxing. Just kind of a deload week. Noxt week i will be 12 weeks out from the meet!!!

Although I haven't been posting my workouts I have been in the gym. Notice I didn't say "training". I wouldn't even consider it training because my focus is WAY off. I have discussed this with one of the people whose training advice I trust above all others(he is also my handler of choice at meets) and I thought I would put it out there for anyone else who would like to comment. I have been thinking of the following...
1. Doing what I did for my last meet which is somewhat of a mix between 5/3/1 and a sort of russian template. Al Caslow helped me set it up and it worked well for the last meet except for my bench.
2. Some sort of Westside based template. With this I would have the variety that I need to keep from getting bored BUT the prolem with this is I find myself not knowing what to do once I get in the gym.
3. Just straight 5/3/1 with doing the all the assistance work for the appropriate main lifts on each day.
Some points to consider...
1. I tend to have shoulder and elbow problems so DE work isn't a great thing for me.
2. 5/3/1 is geared more towards raw lifters but if I could find a way to do it that would accentuate the gear use I think it would be helpful.
3. My training will be mostly on Saturdays and Sundays and either Tue,Wed or Thurs each week.
4. I have a meet on feb 5,2010 but with things being in the mess they are in I have actually thought about doing one a few months later. As a matter of fact, at times I have thought about just training for fun and not competing at all.
Any advice here would be very much appreciated.

11-9-9
Much better session tonight. I'm taking my friend's advice with my programming. He hasn't steared me wrong yet. ...
1. Rack Pulls from bottom Pin-quad minis-225x3,255x3,285x5
2. Dumbbell rows-50x10,70x10,100x2x10 each side
3. Rotator Bar Pulldowns-90x3x10
4. Pulldown Abs-90x4x12
5. Curls-2 sets

11-11-9

Max Effort Bench Press
1. Incline Press-95x3,135x3,185x3,225x1,275xmiss,245x1,275xmiss
2. Decline Press-135x8,185x3x8
3. Tricep Hell-185x5 at each step. Only got 2 on the 6 Board
4. Seated Rows-180x2x8 wide grip and 180x2x8 close grip
5. Rotator Bar Pulldowns-90x2x10

11-13-9
1. Box Squats-Briefs-315x6x2,405x1,455x1-all with green bands
2. Pulldowns Abs-55x5x20
3. GHRs-3x5-I need to bring these up a lot
4. Light Pulldowns-3x12

11-15-9
1. Bench Press-135+70lbs of chain-5x5
2. Fat Bar Pushdowns-150x2x10,125x2x12
3. Assorted back and shoulder stuff

11-18-9
Well things are getting hectic again. Kid's start wrestling practice soon and all that goes with it so I had to change up the days. The general outline will be about the same with the main difference being that I will do shoulder presses and deads on Wednesdays....
1. Rack Pulls from bottom pin with quad minis-this adds about 220 at the top-
205x5,245x5,275x5
2. Shoulder Press-105x5,125x5,145x6
Did some back, abs and curls