[BENCH:]

BENCH:
5x2 @ 282 lbs

CG BENCH:
5x2 @ 249 lbs

DB INCLINE PRESS:
5x2 @ 90 lb dbs

SIDE LATERALS:
8x3 @ 40 lb dbs

[DEADLIFT:]

DEADLIFT:
3x3 @ 480 lbs

SPEED DEADS:
3x3 @ 390 lbs

POWER SHRUGS:
5x3 @ 330 lbs

SLDLs:
5x3 @ 275 lbs

PENDLAY ROWS:
5x1 @ 155 lbs
5x2 @ 185 lbs

PULL-UPS (palms facing):
5x1 @ Bw
5x2 @ Bw+5 lbs

GMs (arched back):
5x3 @ 275 lbs

ABS

I'm gonna be feeling this one in the morning 

[BENCH:]

BENCH:
10x2 @ 212 lbs

OH PRESS:
6x2 @ 160 lbs

DIPS:
10x2 @ Bw+35

LYING TRI. EXT.:
8x2 @ 85 lbs

RC WORK

[BENCH:]

BENCH:
5x2 @ 294 lbs

CG BENCH:
5x2 @ 259 lbs

DB INCLINE PRESS:
5x2 @ 95 lb dbs

RC WORK

I also did some light form work on the squat.  I missed my squat workout on tuesday cause I wasn't feeling all that great so I decided to add a little something to today.

[DEADLIFT:]

DEADLIFT:
2x1 @ 510 lbs

SPEED DEADS:
3x3 @ 420 lbs

POWER SHRUGS:
5x3 @ 360 lbs

SLDL's:
5x3 @ 315 lbs

Quick reps with the 510 this week, still no belt, much quicker than last week.  I didn't stand up between reps like I did in my video that I posted.

[BENCH:]

BENCH:
10x2 @ 213 lbs

STANDING OH PRESS:
2x2 @ 185 lbs
1x7 @ 205 lbs

DIPS:
10x2 @ Bw+45 lbs

PARALLEL ROWS:
6x2 @ 205

1-ARM OH DB TRI. EXT.:
10 x 2 @ 30 lb db

[SQUAT:]

SQUAT:
3x1 @ 315 lbs
2x1 @ 385
1x1 @ 405
1x1 @ 425 <-- added belt
0x1 @ 455
2x1 @ 405

LOW BOX PAUSE SQUATS:
3x5 @ 225 lbs

PULL-THRUS:
12x3 @ super-mini band

Thought I would try out some low box pause squats and really focus on driving straight up out of the hole.  I think this is the problem I am having with my form: I think when I'm coming out of the hole I'm leaning forward and then pushing back and coming up, which is really adding to the distance I have to push the bar (plus the extra energy I'm wasting).

My hips def. felt the low box pause squats, that's for sure, hopefully they'll help with the form issues, we'll see.  455 actually felt somewhat light, didn't get the lift, but it didn't pin me either, so we'll see what happens next week with that.

[BENCH:]

BENCH:
5x2 @ 307 lbs

CG BENCH:
5x2 @ 271 lbs

INCLINE DB PRESS:
5x2 @ 100 lb dbs

SIDE LATERAL RAISES:
10x2 @ 40 lb db

Bench felt nice and solid today, very hard nonetheless, especially the last set of 5.  I've never done anything over 300 for reps before, so this is a good PR.

good job with the PR.

How are you satisfied with your new training approach so far?

I think it is working very well for me.  I'm sort of sporadic with the squat training cause I'm not sure how I want to set that up yet, but just working up to something heavy and then doing some assistance stuff is what I'll do for now, atleast up until the March meet.

[DEADLIFTS:]

DEADLIFTS:
2x1 @ 540 lbs

SPEED DEADS:
3x3 @ 450 lbs

POWER SHRUGS:
5x2 @ 385 lbs

REVERSE-GRIP PULL-UPS:
5x2 @ Bw+25 lbs

SLDL's:
5x2 @ 350 lbs

// ROWS:
5x2 @ 225 lbs

GM's:
5x2 @ 255 lbs

[BENCH:]

BENCH:
10x2 @ 215 lbs

BTN PRESS:
6x3 @ 135 lbs

DIPS:
10x2 @ Bw+45 lbs

BAND PUSHDOWNS:
10x2 @ blue band

FLAT FLYES:
10x2 @ 50 lb dbs

BAND FRONT RAISE:
10x2 @ super-mini

RC Work

[SQUATS:]

SQUATS:
2x1 @ 315 lbs
1x1 @ 385 lbs
2x1 @ 455 lbs
1x0 @ 465 lbs
2x1 @ 385 lbs

PAUSED BOX SQUATS:
2x8 @ 315 lbs

FRONT SQUATS:
3x2 @ 225 lbs

BAND ASSISTED GHR:
8x2

I got the 465 but was a couple inches above parallel, so I didn't count it.  However, I did bang out a couple reps with 455 so was pretty happy about that.  The GHR's are not on a GHR bench, I just use my bench and put my calves under the foot pad and lower myself down a little past parallel and back up again.

465 lbs ~ 210 kg. Good stuff. Did you use belt and/or knee wraps? Or did you go completely raw.
I will test maxes tommorow and Friday in my club with knee wraps and belt but no suit, or anything else. Your results give me great motivation.

465 lbs ~ 210 kg. Good stuff. Did you use belt and/or knee wraps? Or did you go completely raw.
I will test maxes tommorow and Friday in my club with knee wraps and belt but no suit, or anything else. Your results give me great motivation.

The 455 and 465 were done with a belt.  I have knee wraps, but haven't even worn them once yet.  Maybe next Squat day I'll wrap up and see what I hit.