Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
340 x 3
385 x 3
435 x 3
Assistance work:
(a set of each exercise, done in succession)
Leg press:
340 x 8 x 3
Calf press (on leg press machine):
340 x 15 x 3
Ham curls:
115 x 8 x 3
Foam roller
Was happy to be able to squat again, but even 435 felt a bit heavy. Also stayed light on the assistance. Repeating same squat and dead numbers for my next 5/3/1 cycle.
Looking forward to a fun weekend.
Shoulder stretch, foam roller
Bench press:
Warm up sets
Working sets:
205 x 5
230 x 3
260 x 3 *PR (reps)
Barbell Row:
Warm up sets
Working sets:
195 x 5
225 x 3
250 x 5
Assistance work:
Bench press (with Sling Shot):
225 x 8 x 3
Tricep push-downs (cable):
132 x 10 x 3
Foam roller
Bench felt good today, which is weird. New PR, only by a couple lbs, but I’ll take it. Progress.
Elbows are flared up, need to find something to take for my joints; recommendations appreciated.
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
365 x 3
415 x 3
465 x 3
Assistance work:
Deadlift (with bands):
225(EFS Pro Average Short Band) x 1 (pulled 3 singles)
Cable crunch (abs):
108 x 20 x 3
Foam roller
Everything felt good today, was happy to be pulling again. Did the numbers for my 3’s week and plan to repeat the same calcs on next cycle for deads and squats.
Should stretching, foam roller
Warm up sets
Working sets:
135 x 5
155 x 3
175 x 2
Assistance work:
Pull-ups:
BW x 8 x 3
Dips:
BW +45 x 8 x 3
DB Side raises:
30 x 10 x 3
EZbar curls:
95 x 10 x 3
Foam roller
Overall a good morning. Should have got 1 more rep at 175, but ok with it. Looking forward to soccer pratice with the little man tonight.
The weekend of January 29 & 30 I attended the LA Fit Expo. This was the third year I’ve been and I seem to enjoy it more each time. (yes, I’m a bit late posting this)
I went on Saturday with Tim, my friend from the gym.
First person I met there was IFBB Figure Pro Jessica Putnam. We talk every once in a while through Twitter (she’s @jessfit) so it was great to finally meet in person. When I walked up I said, “we talk on Twitter sometimes, I’m the one with the backwards head” (here’s my avatar, for reference). She smiled and said “turn around, so I know it’s you”, I turned around and she giggles “yep, it’s you”. (then joked about it on Twitter lately)
Next, was my favorite; watching the Strongman competition. Always motivating.
Karl Gillingham – professional Strongman
Sumo exibition.
Was happy to meet Mark Bell – powerlifter, owner of Super Training gym, Power Magazine (a favorite of mine), and inventor of the Sling Shot. I bought a Sling Shot and expect great things out of it; any of you who read my training log know I need a lot of work with my bench press. Also, his brother Chris Bell, who put together the movie Bigger, Stronger, Faster. Fantastic movie that enjoyed a lot; highly recommend it.
This booth was having a contest on who could get the most push-ups with her on your back. We’ll just say it drew quite the crowd.
Powerlifting. Watched some of the Bench Press Invitational
Jay Cutler, 4 time Mr. Olympia, giving a talk.
Krissy Chin – IFBB Figure Pro
More Strongman competition. More motivation.
Lauren – You may recognize Lauren from the show ‘My Strange Addiction‘
Brad Dunn – professional Strongman. Was very happy to meet Brad, my friend Jonathan and I had watched him compete in Strongman at Olympia a couple years ago. They were calling him The Wolverine (I think you can see why) and he got the crowd amped while he was out there. Great to talk with him, he’s out with an injury right now, which was the reason he didn’t compete at the Expo, but he’ll be competing again at Olympia this year so I let him know we’ll be there to cheer him on.
—
Then I went back on Sunday with the little man.
I love taking Ian to these. I think having him exposed to athletic competition like this will be a positive influence on him. Plus, he’s Daddy’s Strongman anyway. 
Watched an impressive meet of Women’s Olympic Weightlifting Competition.
Ian got to meet Brad Dunn as well!
More Strongman competition. More motivation.
Blue teeth! The Sumo exhibition was handing out suckers, Ian was very happy to get one. haha.
My little Strongman showing them how it’s done at the Con-Cret booth. (my favorite supplement!) The guy at the Con-cret booth asked how old he was. I told him 7 and he said he started his boy when he was 9. Then he motioned to a poster of Jim Stoppani and said – “that’s my boy”. Turns out, I was speaking with Jim Stoppani, Sr.
Nicole Wilkins – IFBB Figure Pro
Becca Swanson – strongest woman on the planet. What a great surprise to meet Becca, I’ve seen videos of her lifts and was happy to talk to her in person. She made me flex with her in the picture even. Awesome.
Back at the Sling Shot booth. Ian was trying it on and they got a picture of him for the next issue of Power Magazine – very excited! Can’t wait to see the little man in there.
Ian was all smiles getting a picture with her. Even turned around and made sure to tell her “see you next year!” Wow, this boy cracks me up some times.
Was another great time at the Expo.
