Training block for Dec 1st 2018 USPA NM state championships

I keep accidentally erasing my training program and having to have me coach email it to me again. I'll keep it here so I don't delete it again.

My numbers are based on a 451lb squat, 320lb bench, and 501lb deadlift.

Day 1

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 295x1) to 295x10, then do 2 back down sets of 10 reps with 275. 

Bench press (lighter) - 3 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 210). 

Standing Overhead Press - 3 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 85).

Side planks - 3 sets of a 30 second hold on each side.

Day 2

Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 325x10, then do 2 back down sets of 10 reps with 300.

Pendlay Rows - 3 sets of 10 (warm up with 135x5; your working sets will all be with 155).

Pull ups - 3 sets of 8-10.

45 Degree Back Hyperextensions - 3 sets of 15 with a 25 lb. DB.

Day 3

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 225x10, then do 2 back down sets of 10 with 210.

Dips (add weight if possible) - 3 sets of 8-10.

Horizontal Cable Rows - 3 sets of 10-12 (try ~100 lbs.).

Close grip bench press - 3 sets of 10 with 175 (focus on speed and form -- no elbow flare).

Farmer's Carry (use handles) - 3 sets of 75’ with 45s and 35s on each side, each handle.

Day 4

Back Squats (lighter) - 3 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 270). 

Front Squats - 3 sets of 10 (warm up with 135x6, and 180x3; your working sets will all be with 180). 

Rack Pulls (from just above knees; lighter) - 3 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 275). 

Lat pulldown - 3 sets of 10-12 (try about 100-105 lbs.).

Barbell Bicep Curls - 3 sets of 10-12 (use ~70-75 lbs. for these).

Day 5

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 295x1) to 305x10, then do 3 back down sets of 10 reps with 280. 

Bench press (lighter) - 4 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 215).

Standing Overhead Press - 4 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 90).

Side planks - 4 sets of a 35 second hold on each side.

Day 6

Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 335x10, then do 3 back down sets of 10 reps with 305. 

Pendlay Rows - 4 sets of 10 (warm up with 135x5; your working sets will all be with 160).

Pull ups - 4 sets of 8-10.

45 Degree Back Hyperextensions - 4 sets of 15 with a 25 lb. DB.

Day 7

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 235x10, then do 3 back down sets of 10 with 215.

Dips (add weight if possible) - 4 sets of 8-10.

Horizontal Cable Rows - 4 sets of 10-12 (try ~105 lbs.).

Close grip bench press - 4 sets of 10 with 180 (focus on speed and form -- no elbow flare).

Farmer's Carry (use handles) - 4 sets of 75’ with 45s, 35s, and 5s on each side, each handle.

Day 8

Back Squats (lighter) - 4 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 280). 

Front Squats - 4 sets of 10 (warm up with 135x6, and 185x3; your working sets will all be with 190). 

Rack pulls (from just above knees; lighter) - 4 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 290). 

Lat pulldown - 4 sets of 10-12 (try about 105-110 lbs.).

Barbell Bicep Curls - 4 sets of 10-12 (use ~75 lbs. for these).

Day 9

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 315x1) to 315x10, then do 4 back down sets of 10 reps with 285. 

Bench press (lighter) - 5 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 220). 

Standing Overhead Press - 4 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 95).

Side planks - 4 sets of a 40 second hold on each side.

Day 10

Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 350x10, then do 4 back down sets of 10 reps with 310. 

Pendlay Rows - 4 sets of 10 (warm up with 135x5; your working sets will all be with 165).

Pull ups - 4 sets of 8-10.

45 Degree Back Hyperextensions - 4 sets of 15 with a 25 lb. DB.

Day 11

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 240x10, then do 4 back down sets of 10 with 220.

Dips (add weight if possible) - 4 sets of 8-10.

Horizontal Cable Rows - 4 sets of 10-12 (try ~110 lbs.).

Close grip bench press - 4 sets of 10 with 185 (focus on speed and form -- no elbow flare).

Farmer's Carry (use handles) - 4 sets of 75’ with two 45s on each side, each handle.

Day 12

Back Squats (lighter) - 5 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 285). 

Front Squats - 4 sets of 10 (warm up with 135x6, and 185x3; your working sets will all be with 200).

Rack pulls (from just above knees; lighter) - 4 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 300).

Lat pulldown - 4 sets of 10-12 (try about 110-115 lbs.).

Barbell Bicep Curls - 4 sets of 10-12 (use ~75-80 lbs. for these).

Day 13

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, and 275x2) to 2 sets of 5 reps with 285. 

Bench press (lighter) - 2 sets of 5 reps (warm up with the bar x 10, 135x8, 185x3, and 205x2; your working sets will all be with 205). 

Standing Overhead Press - 2 sets of 5 (warm up with the bar x 5 and 85x3; your working sets will all be with 85).

Side planks - 2 sets of a 30 second hold on each side.

Day 14

Deadlift - warm up (135x5, 225x5, 275x3, 295x2, and 315x1) to 2 sets of 5 reps with 315.

Pendlay Rows - 2 sets of 8 (warm up with 115x5; your working sets will all be with 135).

Pull ups - 2 sets of 6-8.

45 Degree Back Hyperextensions - 2 sets of 15 with bodyweight.

Day 15

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, and 205x3) to 2 sets of 5 with 215.

Dips - 2 sets of 6-8.

Horizontal Cable Rows - 2 sets of 8-10 (try ~95 lbs.)

Close grip bench press - 2 sets of 8 with 165 (focus on speed and form -- no elbow flare).

Farmer's Carry (use handles) - 2 sets of 75’ with 45s and 25s on each side, each handle.

Day 16

Back Squats (lighter) - 2 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, and 255x2; your working sets will all be with 255). 

Front Squats - 2 sets of 5 (warm up with 135x6, and 180x3; your working sets will all be with 180). 

Rack Pulls (from just above knees; lighter) - 2 sets of 5 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 275). 

Lat pulldown - 2 sets of 8-10 (try about 100 lbs.).

Barbell Bicep Curls - 2 sets of 8-10 (use ~75 lbs. for these).

Undisputedly Strong throwdown 4 report

WOD 1
 was 2 rounds ofof yolk carry of 410lbs, 3 175lb sandbag yolk, then 7 burpees over a 3 foot fence. I came in dead last. And I wasn't even close to the 2nd to last. It was humiliating. 45 reps.

WOD 2
60 seconds of max axle deadlifts of 375lb, 60 second restthen 60 second max reps of shoulder to overhead. I got 14 reps on DL and 8 for overhead press. 22 total reps.

Wod 3
2 rounds
5 Tire flips
100 ft Sled push @ 300
15 Axel bar cleans 175
20 calorie row
On this WOD I did a lot better than I thought I would. I finished 1 entire round and the 2nd round of tire flips.

Floater WOD was a max bench press. I benched 320 and took 2nd place.

Yesterday's WOD

The workout below is a prime example of why I hate CrossFit. I can't do rope climbs, handstand push-ups, muscle ups, handstand walking, pistols, double understand, etc. And most workouts have at least on of these. Its frustratedd and degrading. I don't enjoy training in a sport I'll never be competitive at. But there's something about it that helps me stay in the diet wagon. It's like some kind of black magic CrossFit voodoo. 

AMRAP 20 Minutes
20 Slam Ball
1 Legless Rope Climbs
3 Squat Cleans 185/135lbs
5 Handstand Push-Ups

CrossFit revelations

I've posted this a bunch, but I don't enjoy doing CrossFit. I love the community, the coaches, the facilities, and I especially love the results. But after 8 months of doing CrossFit I've realized the results may not be worth it for me. I've come close to quitting a bunch of times. But my continued weight loss has kept me coming back. I think I'll try two more weeks of CrossFit. If I haven't found new and renued love or interest then I'm going to quit and train powerlifting and short distance track. I enjoy those sports. And they're cheaper to train at and be coached in. Why spend $150 a month to do something I don't enjoy when there's other sports out there that are almost as effective at weight loss and getting fit, that are more fun for me, and significantly cheaper?

The NASA Summer Nationals powerlifting report

I competed in a poweifting meet this last Saturday. It was the Nasa Summer Nationals. I hit lifetime best lifts for all three. If I hit the same total in the USPA state championships on December 1st I'll qualify for my first ever national championships. Not bad after only 9 months of powerlifting. I know, I know, my bench sucks. But it's getting better.
451lb squat
314lb bench
501lb deadlift
1266lb total

2018 LWC New Mexico weightlifting state championships report

Saturday June 30th 2018 I lost my first ever weightlifting state championships (state games) to Carlos Wendler (picture below). He had a 104/127/231. I made a 96/126/222. My lifetime best snatch was a 100. I went for a 101 and missed it. But it was close so that made me feel better. I made a lifetime best 126 clean and jerk Even if I made lifetime best at both lifts he'd still have beaten me by 4k. So the better man definitely won. I set a new state record in the clean and jerk. But he followed me and nailed a 127k, so he'll go down in the record books as the record holder.

 It was a great day that was equally heart breaking. My entire year's goal of being the first man in New Mexico to win all 4 state championships, NASA, USPA, USAPL, and weightlifting is over. So I'm ready to get back to training. Huge shout out to my current and former coaches Vernon Smith-Moore, Joaquin Chavez, and nutrition coach Barry Schroeder. I've lost 80lbs, become stronger, faster, more athletic, healthier, happier, and sexier 😅. You guys are more than just coaches. Your a friend, life mentor, and selfless. I couldn't have gotten to where I'm at without you guys. But the adventure isn't over yet. Next year I'll come back better and sexier than ever. #oldmanstrength

The 2018 New Mexico LWC state championships

Yesterday I lost my first ever weightlifting state championships (state games) to Carlos Wendler (picture below). He had a 104/126/230. I made a 96/126/222. My lifetime best snatch was a 100. I went for a 101 and missed it. But it was close so that made me feel better. I made a lifetime best 126 clean and jerk Even if I made lifetime best at both lifts he'd still have beaten me by 3k. So the better man definitely won. I set a new state record in the clean and jerk. But since he tied my record he gets his name in the books because he weighs less.  It was a great day that was equally heart breaking. My entire year's goal of being the first man in New Mexico to win all 4 state championships, NASA, USPA, USAPL, and weightlifting is over. So I'm ready to get back to training. Huge shout out to my current and former coaches Vernon Smith-Moore, Joaquin Chavez, and #nutrition coach Barry Schroeder. I've lost 80lbs, become stronger, faster, more athletic, healthier, happier, and sexier 😅. You guys are more than just coaches. Your a friend, life mentor, and selfless. I couldn't have gotten to where I'm at without you guys. But the adventure isn't over yet. Next year I'll come back better and sexier than ever. #oldmanstrength

The New Mexico games track and field meet

I haven't been paying much recently. I'll give you a quick update. I ran in my first track and field meet since 1989 a few weeks ago. I place 3rd in the 40-44AG. But I also pulled my right adductor during the race. I thurouthorenjoyed the experience. I'm contemplating starting track training.

I have a NASA powerlifting meet on July 14th. Training has been going well so I think the meet will go well.