2010-1-4

Overhead Pin Presses (Pin 14 - forehead, normal grip - pinkies 2" inside power ring))
140x5
155x3
170x3
185x3
200x2
215x1,1,1  (PR +10 lbs for normal grip)

190x4  (missed on 5th rep, middle all mushy)

Sumo Day
135x5
225x5
315x4
385x3
435x1
475x1,1,1  (PR + 2 sets)


Deficit DL (6" box)
385 5x2 sets (PR + 20lbs)

Chest Supported Rows
225 6,7

Hang Clean and Press (1 clean 1 press)
165 3x3

Dips
BW 15x3 sets

Diamond Fatman Pushups
BW x never less than 10 (at 3 successively lower heights)


Just right on the lower body work.  Got a yen to do clean and presses.  Felt invigorated on this workout rather than tired out.

On pin presses I usually take a wider grip with my pinkies on the power rings.  I decided that moving to my normal grip might carry over better to a full range attempt.  I lose poundage on the bar, but it does good things for the upper mid back traps and triceps.

385 on DDLs was pretty fast. I'm going to 405 next time.  If a 6 inch box doesn't get me off the floor fast what else is going work?  I know, I know - bands.

2009-1-6

Box Squat
14" box
140x5
230x3
280x3
320x2
350x1
365x1,1,1 (PR +2 sets)
320x5  (PR +1 rep)

Dead Incline Press
140x5
160x5
180x5
200x3
215x4 (PR +1 rep)
220x3,3 (PR +5lbs or +1 rep)

Hepburn Cheat Rows
rows from the floor w/u 135x10,225x4
255x3
290 3x3 (PR +5lbs)


Pendlay Rows
230x5,6

Overhead press
145x11 (missed 12th 2/3rds of the way up)

Step-Ups (13" box)
Right only
145,165,185,205x8
Both
225x6

Close grip Floor Press
185x10+6 (rp), 9

Ab wheel (From knees)
20,15,14

Miniband Pullaparts (Bottom to top and back)
15x3 sets

Went a little crazy tonight

Really pleased with box squats.  Top weight was only 5 lbs below last time and got it for 3 solid singles.

Incline is coming up too.  I may have raised my max to 240, according to the 1RM calculator I use.

Little extra volume for the right hip there.  It's coming along and getting stronger, which will further improve my squat and dead.

2010-1-8

Overhead press
Barx15
100x5
120x3
140x3
160x3
180x3 (PR +1 rep)
185x2 (Match PR)
170x5

High Anderson Squat
140x5
230x3
300x3
360x1

Something went in my right side by the short ribs. Shut it down.  Cant tell if it's a pull or a tear.

Okay - nothing requiring back support, I guess.

Went to the gym

Leg Press
200x5
400x5
600x5
690x5
740x5,5
540x20  ( PR +30 lbs - should have gone with more weight on this)

T-bar row
1 plate x 5
2 plates x5
3 plates x5 (Now it's starting to hurt)
4 plates x5 (damn!)
5 plates x 5,5 (If Doug Young can pull a DL WR with busted ribs, I can do some frickin' rows with baby weight and a stitch in my side!)

Decline Skull Crushers
70x10
90 10x2 sets
90 9x 1 set

Fat man Diamond pushups
BW x bunches

BB Curls
115 5x2

 Tough to bend over now that I'm cold as I write this.  Well, we'll see how this develops.  DL's may be out for Monday depending on how quick it heals.  Good session today, regardless.  Always nice to be able to train.

2010-1-11
Clean from above the knees and Press
barx15
100x3
120x3
140 1x6 sets

Ass on Calves Paused Front Squat
140x3
190x3
210x2
230 1x6 sets

Pullups
BW 5x6 sets

Tore/pulled something in low right side. Taking an impromptu deload.  Can't pull anything from below the knees or the short rib/oblique gets twanged.  No problem with the front squats.  Pullups would hurt if I tensed my middle, so 5 was all I could do per set.  Tried to make all reps as fast as possible.

Sorry to hear about the injury.

Good job on the front squats though. Especially if done paused. Do you think the pause makes it harder on your knees?

Initially, but after the knees warm up it's no problem.  And I really dig how they make it easier to get out of the hole on back squats.

1-13-2010
Double DB clean and press
35x5
55sx5
65sx3
70s 1x6 sets

Zercher from Pins (Pin 3)
140x3
190x3
230x3
270x1
300x1,1
330x1,1 

1 Arm DB Row (Elbows out)
85 5x3 sets

Got a farking chest cold (yet more fallout from overreaching) so I had no air for zercher's after the DB C&P.  Got my hips close to the bar on Z's so they didn't hurt.  THe DB rows did a little until I started putting my elbow out.  Not a bad deload.  Subsequent sessions should look more like this, only heavier.

Lost 10 lbs last week.  Lifts down concomitantly -  switching to 5/3/1 to give shoulders, back and hips a chance to recover.

Last two sessions

5/3/1

Training Maxes
MP - 171
DL - 428
BP - 230
SQ - 329

Week 1 Day1 - MP
barx20
110x5
128x5
144x7 (down 4 reps) (est 1RM 178.

BBB MP
100 10x5 sets

Chins
BW 10x5 sets (this was surprisingly hard)

Week 1, Day 2 - Deadlift
140x6
230x5
278x5
321x5
364x12 (stopped dues to crappy conditioning, wanted - and had strength for - 15) (est 1RM 509.45)

GM
185 10x5 sets (felt pukey on sets 1,2 and 3)

Power Ring Fallouts
BW 15x3 sets

1-20-2010

Week 1 day 3
Bench Press (Pinkies on power rings)
140x6
150x5
173x5
196x13 (est 1RM - 280.5)

Close Grip bench
135 10x5 sets  (raise 5 lbs)

BB Rows
185 10x5 sets (this was too heavy.  Hold at this weight)

No way my right shoulder could do a 280 lbs press - but it's nice to think it's possible)  Wanted 15, but ran out of gas.  It's definitely a metabolic thing and not a strength limitation.

2010-1-22

5/3/1
Week 1 Day 4

Squat
135x5
185x5
214x5
247x5
280x10  (Est Max 373.24)

Sumo DL
250 10x5 sets

Leg Press
560 10x3 sets

ab wheel
9x1  (feels like something tearing up my left side abs = stopped)

Leg Raises
12,15,15

Crap!  I can't rep worth sour owl farts.  I feel strong in the later reps, but the bar is slowing immensely and I'm gasping by #8 even though the weight feels light.  It's a bizarre sensation.

Sumos were nice and crisp and almost made me puke again.  I must be metabolically retarded or something.  Leg Presses gave me a good pump and a nice headache.

2010-1-24

5/3/1

MP
barx15
100x5
120x3
137x3
154x9 (est max 200.15)

BBB MP
105 10x5 sets

Chins
BW 10x3,9,7,5

Good enough.  Pleased with the money set today - almost got 10, though I shouldn't have attempted that last rep.

2010-1-25

Cycle 1, Week 2, Day 2
5/3/1 - DL

W/U
140x8
230x5
260x5

Work
300x3
342x3
385x12 (Est Max 538.85)

Adductors started out tight and sore as hell.  Ended that way too.  I'm following the "Not Doing Jack" assistance program today.

edit: I am a liar

GMs
190 10x4 sets

Power Ring Fallouts
BWx20,20,15

2010-1-27

Cycle 1, Week 2, Day 3

BP - 3's
Bar x 20
120x5
140x5
161x3
184x3
207x11 (est Max 282.92)

CGBP
140 10x5 sets

BB Row
185 10x5 sets (easier this time - raise weight)


Wanted 12 on bench, but it's good.  Boosted my est max +2 lbs so it's cool.

2010-1-29
Cycle 1, Week 2, Day 4

Squats
140x5,5
190x5
230x3
263x3
296x10 (est max 394.57 + 20 lbs)

Sumo DL
255 10x5 sets

Ab stuff and maybe front squats later.  Son has a basketball game this afternoon in about an hour and he needs to eat something beforehand.

1-30-2010

Cycle 1, Week 3, day 1
MP - 5/3/1
barx20
95x5
115x5
128x5
145x3
165x5+3 (Dammit!  est max 188.97)

And it's not a PR either!  Crap!

BBB MP
110 10x5 sets

Chins
BW 10x5 sets

Bummer.  Guess I needed another day of rest before doing these.  Wanted to be fresh on Monday for deadlifts though.  Oh well - let's see how the next cycle goes.