3-8-2010

Bench Press(paused)
140x5
190x3
210x2
235x1,1,1 (240 next time)
210x5

Anderson Squat (pin 5 parallel)
210x3
250x3
280x3
310x2
340x1
360x1

Standing Seated Row (because I love oxymorons)
240 5x2 sets

Shoulder is feeling just fine. Weird because it hurt like hell yesterday just reaching to open the door. I think decent calorie intake and 10 hours sleep probably did the trick. Photo is of the rowing set up. Need to add some 4 inch cinderblocks to get a bit more stretch betwixt the shoulder blades.

3-9-2010

Feeder workout/Mucking about

Clean and Press (1 clean/press, 20sec rest)
145 1x20 sets or so.

I lost count due to drooling over the Crain's Muscle World catalog which came with my belt.

3-10-2010

AM session

Bench lockouts (Pin 5, 2-board height)
140x8
190x5
225x3
250x3
270x1
290x1
300x1
280x1
260x5

High Anderson Squat (pin 6 - 4"  abv par.)
260x3
300x3
340x3
380x2
410x1
430x1 (PR +20lbs)


Low Anderson Squat (pin 4 - 4" below par.)
320x1 (matched max weight  - +30 over last time)


PM Session
Barbell Close Grip Face Presses (first two fingers on the smooth)
140 4x5

Pendlay Rows
245 5x2 sets  (PR +2 reps)

Sweet belt, that's Crain's 4" Leather Power Belt, right? How stiff is that, hard to break in?

(PS. thanks as always for a really quality journal, the pics and video add some really nice spices to it)

Sweet belt, that's Crain's 4" Leather Power Belt, right? How stiff is that, hard to break in?

(PS. thanks as always for a really quality journal, the pics and video add some really nice spices to it)

Y'know - I didn't even try.  I just kinda went down the length of it, doubling it over in my hands last night and then just wore it today.  Fits perfectly and doesn't dig my short ribs, which is what I was afraid of since I have a very short lower back.  39 USD.  Ain't fancy but it looks like it does the job and that it'll last for as long as I need it. 

I'm going to write "I love unicorns and rainbows" on the back and draw a bunch of stars and hearts in flowy patterns.

Glad you like the journal.  I hope people find it interesting and possibly even helpful.

Can't wait to see the decorated belt, go for it!

2010-3-11

Clean and press
1 press/clean
140,145,150,155,160,165,170,175,180,185x1
160x3,3,5
170x1

Rolling Thunder
75x3
100x3
120x3,3,4 (PR +10 lbs, +1 rep)
100x15 seconds

Hammer Curls
70 5x2 sets

2010-3-12
Bench Press (Paused)
115x8
165x5
185x3
215x3
245x2,1,1,1,1
225x3


Sumo Deadlift
135x5
225x3
275x3
315x3
365x2
405x1
455x1
500x1 (PR + 5 lbs)

Pullups
BWx5
+25x5
+50x3
+75x3,3,3

BB Front Raises
80lbs 8x3 sets

Just the necessaries today.  Been doing too much.

The new belt:

I love it! <3

Did you draw that yourself? If you did, consider yourself a wizard.

I love it! <3

Did you draw that yourself? If you did, consider yourself a wizard.

I did indeed.  Started out as art major in college.  Don't draw often now but I can do a junky li'l cartoon like that still.

2010-3-14

Rolling Thunder
100x10,5
125x2

Clean and Press
140 8x2 sets
140x13

And that's all I need.

2010-3-15

Anderson Squats (Pin 5 parallel)
140x3
190x3
230x3
270x3
310x2
340x1
380x1 (fu-uh-ugly but a 5 lb PR)

Bench to pins with pause (pin 5, 2-board height)
230x3
250x3
270x2
290x1
305x1
280x2,2

Front Raises
75 8x2 sets

I'll do rows tomorrow.

Got my feet set in the completely wrong place and had my heels too far behind the bar.  started to push, ass came up and it was a horrible good morning experience.  But I got it and it was 5 lbs more than I've done before.  400 was not in the cards today at all.  Was feeling generally creaky and old going in.

Bench from pins was popping pretty good but I don't want to overwork myself so I stopped there.

2010-3-17
KCGBP (Kinda Close Grip Bench Press - paused at chest)
140x5
160x3
180x3
210x3
230x2
240x1 (Base line PR)
215x5

Deep Anderson Squat (Pin 4, 4" below parallel)
210x3
240x3
270x3
300x1 (belt on)
330x1 (PR +10 lbs)
340x1 (PR +20 lbs)

No High Anderson Squat today.  Doing High Anderson's next time.

1-Arm DB Rows
70x5
105x5
135x5
145 5x2 sets


Wasn't sure I was going to train today.  Glutes and hams were feeling fried, but it turned out all right.  These squats I took out of the rack and descended to pins so they weren't strictly Anderson's.  I took a slow 3 count at the bottom and unloaded the bar onto the pins before pushing it back up - so they aren't really paused squats either.  Descending with the bar helps me keep my squat groove.

2010-3-18

Clean and press (1 press per clean)
140x3
150x3
160x3
170x1
180 1x5 sets (PR +5 lbs)


160x5


Good enough for today.