2009-12-17

Deload #2
High Anderson Squat
255x5

1 arm BB Press
65 5x2 sets

1-arm DB row
105 5x2 sets

dat is de who' gumbo.

2009-12-18

Right side rebalance
one-leg GMs
65x15,20,20

one legged squats
BWx10,10
+72x8

Seated Banded leg abductions
Mini around knee 10x3 sets

And just for shiggles

Walkout and Hold
315
410
480
550
580x10 secs (PR +30lbs and +4 seconds)

2009-12-19

eBox-e Squattu (14" box)
140x5
190x3
230x3
270x3
310x3
340x1 (PR +5lbs - pretty easy)
350x1 (+15lbs - still not hard)
360x1 (+25lbs - slow but solid)
370x1 (+35lbs - Pretty slow but still not a max)
320x4 (PR +5lbs, +1 rep)

Dead Incline press from chest
140x5
160x3
180x3
200x3
215 3x3 sets (PR + 2 sets)

Bent Over BB row to Chest (wide grip)
140x5
190x5
230 5x2 sets

Good Session.  Weight felt light on the back, in the hole is where the weakness lies.  Did good keeping chest out, elbows forward and head up.

I think I could have tripled 220-225 today for one set, but I wanted 9 or ten reps so I took 215.

Was going to do foam board close grip presses, but the above seemed like enough for today.

eBox-e Squattu <3

2009-12-21

Big day!

High Anderson Squats(pin 6 - 4" abv parallel)
140x5
210x5
250x3
300x3
340x3
370x3 (PR +1 rep)
410x2 (PR +1 rep)
430x1 (PR +20lbs)
375x5 (PR +30lbs @ 5 reps)

Reverse Band Presses (1 mini - 40 off bottom none off top)
110x5
130x3
145x3
160x3
180x3
200x2
210x1 (push press - feh)
200x2
180x5

Strict Press
140x8,12 (pr +5 lbs @ 12 reps)

Hepburn rows a.k.a "cheater rows"
140x5
230x3
260x3
280x3,3,3

2bd Manpon CG Bench press
140x10
230x6,6

Squats: Woo. Hoo. Buddy. I was feeling strong, but I didn't know if it was 20 lbs strong or not. This was easier than the 410 I did for a single last time I did these. Started too far forward, but managed to pull it out. The 375x5 also felt easier than the 345x5 from last time.

Banded Presses: Don't like these. I prefer elevated pin presses. They feel more honest and I can tell better what the carryover is with straight weight than I can with bands. That said, this band setup worked better than the last one. Since they didn't feel honest, I went ahead and did straight presses for reps.

Cheater rows: Since there are no BB rowing competitions, I'm going to do whatever rows I feel help my back get stronger. These work.

Great session!

Front squats were eating at me, so I went and did this till 11:15 PM

Banderson Front Squat (small bands, pin 5)
140x3
170x3
200x3
230x3
260x1  (Baseline PR)


Bands off
300xfail,fail (but broke it off the pins both times.  It will fall soon)
290x1  (PR + 10 lbs)


Concentric High GMs (pin 8 - around the short ribs)
300x5
320x5
340x5 (PR +5lbs and +2 reps)

Overhead Lockouts (Pin 15 - 4" abv head)
140x10
190x5
210x3
230x3
250x3
270x1 (PR + 10 lbs)
240x5 (PR + 10 lbs)

Rows and tris tomorrow sometime.

2009-12-24

Power Cleans
140x3
170x3
190x3
210 3x2 sets (PR +1 rep)
220x1,1,1 (PR +2 sets)

Ghetto T-bar Row
2 plates x5
3 "
4 "
5 plates x 1
4 plates + 25 x3
4 plates x5

Over head close grip pin presses (pinkies on the smooth)
140 6x3 sets

I'm sitting just this side of 200 lbs. I'm making a concerted effort tomorrow to get over the line. It's one of this year's goals

The others were/are

500 DL (check)
400 SQ (probably, 375 from the bottom and a 395 full squat before Hepburn's program screwed me, so...check)
300 FS (290 from bottom, so with stretch reflex engaged...Check)
300 BP (nope, not even close)
200 OHP (frustratingly close, still got 7 days)

Upper body gets a concentrated block next. Get this shoulder online for real, 'steada half-ass rehabbing it and make some monster triceps.

2009-12-26

BW: 200lbs (PR!)
 
Standing Overhead Press
barx15
100x5
120x5
140x3
160x3
170x2
180x1
190x1 (PR +2.5lbs)
170x5 (PR +2.5lbs or +2 reps)

Sumo DL
225x5
315x5
405x3
475x1 (PR +5 lbs)
495x1 (PR +25lbs)

Deficit DL (conv. 6" deficit)
365 5x2 sets

Chest Supported Row
215x6
225 6x2 sets

Close grip Floor Press
225 4x3 sets

BB Curl
135x5,3

Wasn't feeling it today for OHP's but I went for it anyway.  @ 190 the Lockout was slow, but came off the shoulders pretty good.  Managed to keep it close to my face or else it wouldn't have gone.

My sumos are basically wide-stance stiff legged DLs, but they do the freakin job.  495 was very slow and I almost gave up on it at the bottom, but I could feel it still moving so I kept pulling.  Definitely couldn't see anything, vision - or my attention to it - totally cut out.  The deficit deads took me till the second set to really engage the glutes so my low back was better supported.

Congrats on the PRs. Way to finish the year!

Congrats on the PRs. Way to finish the year!

Thanks Christian. 

I'm pondering my goals for next year now

2009-12-28

Free Squat
135x5
225x3
275x3
315x3
355x2
385x1 (EASY!)
405xmiss (Not fail, was a form problem)
345x5 (PR +2 reps)

Incline Bench Press
115x5
155x3
185x3
220x2
205x3

Shoulders still tired from last two days.  Stopped there.

Hepburn Cheat rows
225x5
245x3
265x3
285 3x3 sets (+5 lbs +2 sets)

Good Mornings to parallel
225x8
295 5x2 sets (PR +10lbs)

HS Close Grip incline Press (rt arm only)
25x10
45x10
65x10
75x8
95x8

Machine Pullovers (RT arm only)
110 10x2 sets

rotator stuff
some x some

Notes

I HAD that 405.  I was coming out of the hole and my hips got ahead of my shoulders and over it went.  I took it down slow, held it and came out of the hole no problem.  A wider stance and really getting my head up will fix it.  I'll grow from the 385 and the 345x5 so no worries.

Had nothing for upper body push.  The 3x3 last night torched my shoulders for the day.

Happy with GMs.  Felt strong on the 295.

Next year's targets:

BP 315
SQ 450
FS 350
DL 575
OHP 225

BW 210-215

Or else take training in a whole new direction. I've been itching to do some strongman stuff or else become a kettlebell whore.

2009-12-31

Overhead Press
120x5
140x12 (missed the 13th rep, couldn't lock out)
160x4,3,5,5 (PR + 2 sets)

High Anderson Squat (pin 6 - 4' abv parallel)
230x3
280x3
320x3
370x3
410x2
440x0,0

Stopped there. Feeling overdone. Couldnt even move the 440 off the pins. The 410 felt pretty good though. I walked about 2+ miles yesterday on a family museum trip and my bum hip/leg always makes that more stressful than it ought to be. Not bad, considering.

No PR Day
1-2-2010

Power cleans
worked up to 225x1,1,0,0

Clean plus Overhead Press
worked up to 175x1

185x3 (Clean and Push Press)

Anderson Squat
worked up to 365x1 (easy)

Close Grip Bench Press (paused)
135x10
185x8
205x6
225x4,3

Front Squat
worked up to 275x1

Tricep Pushdowns (strict)
100x8

Triceps machine
110x8
50x8 (right arm only)

HS Isolateral Row
worked up to
3 plates + 25 x5

Hammer kurls
60's x8

Straight kurls
55's x 8

No membership for me there at 23 hour Fit. Too hard to stay focused.