7 20 ME Lower

Last full-gear squat before the meet, dialing in form. Worked up to planned 2nd attemp
65 x 5
155 x 5
265 x 2
355 x 1
add briefs
465 x 1
555 x 1
add suit, straps down
665 x 1
straps up + light knee wraps
715 x 1
755 x 1
810 x 1


reverse hyper
  410 x 15 x 3

Seated cable row, wide handle
  180 x 12 x 3

Lying leg curl
  180 x 12 x 3

Called it there...it was hot as hell and took most of 2 hours just to get thru the squats.

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7 26 DE Upper

Ive been having some joint pain in my elbows and shoulders. Decided to deload and work some extra bicep movements to see if it alleviates the elbow pain.

Dumbbell bench
  100s x 6 x 8

Dumbbell overhead tricep extension
  70 x 12 x 3
superset w/ Preacher curl
  75 x 12 x 3

Rope tricep pushdown
  60 x 12 x 3
superset w/ incline dumbbell curls 35s x 12 x 3

Dumbbell front raise
  25 x 12 x 3

Dumbbell side raise
  25 x 12 x 3

Dumbbell bent over raise
  25 x 12 x 3

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7 15 ME Upper

4" Rack Lockout 
  135 x 5

  225 x 5

  315 x 1

  365 x 1

  405 x 1

  455 x 1

  495 x 1

  525 x 1 (25 lb PR)

Tate Press
 70s x 8 x 3

Hammer Iso Row
  235 x 8 x 3 each side

Dumbbell shoulder press
   90s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 3

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7 19 DE Upper

It was 93 degrees outside, and it felt like it was close to that in the gym! On top of that, my elbows and shoulders were killing me this morning, so I backed off a bit on the assistance. Also, this was supposed to be the 3rd week in the rack, but the rack was occupied so I switched to regular speed bench.

Speed bench + doubled minis
  205 x 3 x 8

Flat dumbbell bench
  95 x 20 x 2

Dumbbell roll-back tricep extensions
  50s x 8 x 3
superset w/ small band push downs x 15 x 3

Lat pulldowns, swiss handle
  200 x 12 x 3 (1 set at each handle width)

Dumbbell lateral raise
  25 x 12 x 3

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Dog Obedience Training 7 Things You Need To Know

To be able to conduct your own dog obedience training , you must know a few things. These are essential to the success of your dog training . Without these, the training may not be as effective as it could be. Ask any expert dog trainer and they will probably agree with this list.

1.How To Use Positive Reinforcement

You must know when it is time to reward your dog , and when not to. Dog obedience training requires that your dog is being rewarded for doing the right things.

2.What To Do When Your Dog Is Unhappy

Dogs can get angry at times. You do not want this is interfere with the training . It is important to know how to calm or cheer up your dog .

3. How To Control Your Dog

You own the dog, not the other way around. Many dog owners forget this and just give in whenever their dog is disobedient. Do not let his happen. This will keep your dog obedient.

4. When To Correct Your Dog

Sometimes a dog just needs to be a dog. Other times they need to be corrected or punished. There is a certain way to correct your dog while retaining its trust.

5. When To Begin Training

Sometimes it just is not the right time to start dog training. You must know when both you and your dog are ready to go. Dog obedience training cannot be initiated whenever the owner feels like it.

6.When To Give Your Dog A Break

Do not push your dog too hard. It will tire out and may doing what it is told. This will hinder any sort of training. Your dog will not be obedient if it does not even have the energy to do so.

7. How To Praise Your Dog

You need to know how to make your dog feel good about itself. Just like with positive reinforcement, dog obedience training requires that you praise your dog when it deserves praise.

Get more Information On Sit Stay Fetch Dog Obedience Training. For A Dog Obedience Training Guide Visit: www.TeachThatDog.com

Article Source: http://EzineArticles.com/?expert=Nnamdi_Iregbulem

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7 27 ME Lower

Reverse band deadlift (reverse average bands)
  145 x 5
  335 x 3
  445 x 1
  495 x 1
  add briefs
  585 x 1
  645 x 1
  705 x 1
  735 x 1 (20 lb PR)
  755 miss (dropped bar)

Front squats
  185 x 8 x 1
  225 x 8 x 1
  275 x 8 x 2
  315 x 8 x 1

Band leg curl
  small band x 25 x 2

Band good morning
  average band x 25 x 2

*Dropped a 100 lb plate on my left middle finger unloading the deadlift bar...not good, split open and bled everywhere. Need to heal this up before meet day, not sure how bad training will be affected.

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10 7 ME Upper

Plate loaded bench press machine
  90 x 20 x 6

Rope tricep pressdown
  60 x 25 x 5

Seated pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf
  140 x 20 x 5

Incline Sit-up
  bw x 25 x 2

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7 13 ME Lower

Only 3 more heavy squat/DL days before circa max! Time to step it up!!!

Safety Squat bar squat, low box + 120 lbs chain

  155 x 5
  245 x 3
  335 x 1
  add briefs
  425 x 1
  475 x 1
  515 x 1
  565 x 1 (10 lb PR)
  605 miss

Front squats
  185 x 8
  225 x 8
  275 x 8 x 3

Landmine T-bar row
  100 x 12
  145 x 12
  190 x 12
  215 x 12 x 3

Dumbbell RDL
  90s x 12 x 3

Crunch machine
  45 x 15 x 3

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7 12 DE Upper

Speed Bench off Pins + doubled mini bands
  205 x 3 x 9

Bench Press
  235 x 20 x 1 close grip
  235 x 20 x 1 ultra wide grip

EZ Bar Skull Crushers
  145 x 8 x 3

Single-arm rope press-down
  30 x 15 x 3 each arm

Supra Bar Lat Pulldown, underhand grip
  200 x 12 x 3

Dumbbell shrugs
  120 x 15 x 3

Dumbbell rear delt raise
  20 x 15 x 3

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7 21 GPP

1 mile run
Leg raises 3 x 15

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8 7 Circa Max Week 1

3 more training weeks until RPS/XPC Boardwalk Brawl!

Circa Max, week 1

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  add
  425 x 1
  475 x 1
  515 x 1 (ties previous PR)
  565 x 1 (50 lb PR)

Reverse Hyper
  360 x 15
  410 x 15 x 4

One-arm seated row
  60 x 15 x 4

Abductor
  155 x 15 x 3

Adductor
  125 x 15 x 3

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7 1 ME Upper

Bench Press
  135 x 5
  225 x 5
  275 x 2
  315 x 1
  365 x 1
  405 x 1
  add slingshot
  435 x 1
  455 x 1 (5 lb PR)
  475 x 1 (25 lb PR)
  500 x 1 (50 lb PR)


Incline dumbbell fly
  70s x 12 x 3

Tricep pressdown
  120 x 12 x 3
  130 x 12 x 2

Dumbbell row
  110 x 8 x 3

Lateral dumbbell raise (heavy)
  30 x 6 x 1
  40 x 6 x 1
  50 x 6 x 3

Face Pulls
90 x 12 x 3

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12 7 ME Lower

First heavy deadlift since bicep surgery 11 weeks ago

Raw Sumo Deadlift
  245 x 5
  335 x 3
  445 x 2
  535 x 1
  585 x 1
  625 x 1
  675 miss, pulled to knees but couldnt lock it out

Plate loaded front squat/hack squat
  180 x 12 x 2
  270 x 10
  360 x 8
  450 x 6

Sled drags
  3 plates, 5 trips forward
  3 plates, 5 trips backwards

Pendlay row
  155 x 10 x 5

Reverse hyper
  270 x 15
  360 x 12
  450 x 10 x 3

Leg extension (rehab)
  45 x 25 x 4

Standing band crunch
  small band x 25 x 4

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7 17 DE Lower

Last speed squat wave before circa-max...strait bar + bands...


Speed squats + strong bands

  385 x 2 x 12

Rack pulls + quadded monster bands

 315 x 3 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

Pull thrus

   80 x 15 x 3

Low pulley upright row

  70 x 15 x 3

Seated leg curls with bands

  Monster mini x 15 x 3

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7 24 DE Lower

Speed squats + strong bands (week 2)

  425 x 2 x 10

Sumo speed pulls + 200 lbs band tension

 365 x 1 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

GHR

   25 x 10 x 3
   25 x 8 x 1

Low pulley upright row

  80 x 12 x 4

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Rally Trial Feb 7 8 2009

Congratulations Colleen and Charlie!! Charlie got his 1st title in Rally level 1 (RL1) this means his signature can now read, Charlie, RL1 and he got a beautiful ribbon.

Congratulations to Gail and Stella!! Stella came in 4th place. She got a beautiful white ribbon and stuffed horse toy.

All in all it was a wonderful weekend and both Gail/Stella and Colleen/Charlie did a wonderful job!!

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7 8 ME Upper

Shirted Bench w/ reverse small bands
135 x 5
225 x 3
315 x 1
405 x 1
add shirt
495 x 1 to 3-board
545 x 1 to 2-board
585 x 1 to 1-board
635 x 1 (20 lb PR)
675 x 1 (60 lb PR)

Tate Press
 70s x 8 x 3

Hammer Iso Row
  215 x 8 x 3 each side

Ran short on time, had to get home so I cut assistance work short. Wife is away and I had to get home to feed the animals.

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7 3 DE Lower

Had another ART session with doc. I felt so good, I decided to try some skwaats!

Cambered bar speed squats + 120 lbs chain

  385 x 2 x 4

  425 x 2 x 4

Back felt good! Decided not to push it so replaced speed pulls with Dimmel deadlifts.

Dimmel deadlifts

  185 x 20 x 2

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

Pull thrus

  70 x 15 x 4

Seated leg curl

  200 x 15 x 4

Low pulley upright row

  70 x 15 x 4

Crunch machine 

  70 x 12 x 3

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7 29 ME Upper

3-board press raw
  135 x 5
  225 x 3
  315 x 1
  405 x 1
  455 x 1 (10 lb PR)
  485 x 2 (40 lb PR)
  505 miss

Pec deck
  200 x 12 x 3

Tricep pushdowns
  110 x 12 x 5

V-grip lat pulldown
  180 x 12 x 5

Dumbbell shoulder press
   95s x 12 x 3  (only got 10 reps 2nd set and 7 3rd set)

Rear delt on pec deck
  100 x 12 x 3

Low pulley rope curl
  60 x 12 x 3

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7 9 GPP

1 mile run

Wrist roller
  20 x 2 sets forward & backward

Band shoulder retraction 3 x 15

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