2010-7-18

BW=185
Mood:  I no want to train today

Bench Press
135x5
185x5
215x3
245x1
260x1
265x1
255x1
235x5

Box Squat (17" box)
225x3
275x3
315x3
345x1 (belt on)
375x1,1
335x5

Chest supported BB Row
195x5
245x3 (no touch)
225x3,5(3 touch), 5 (4 touch)

Incline DB Bench
60sx8
70sx5
80sx5,5  (felt these in the back of the shoulders)

Hammer curls
45sx8

Notes:

BP - felt a little stronger on BP today.  Need more reps to make progress here I think.
Box Squat - 375 felt pretty easy. Up it 10 lbs next time
CS Rows - did 'em a little different today.  Without my feet secured, I can't do as much weight.
DB Incline bench - chest has lots of power, back of shoulder needs to be strengthened so it can be expressed.

2010-7-20

BW=184
Mood: Rarin' to go

Push Press out of the rack
115x5
145x5
175x3
205x2  (PR +1 rep)
220 2x0

Clean and press
175x2,1(+1pp),1(+2pp),1(+2pp)

Deep Paused Pin Squats
235x3
275x2
305x1 belt
335x1 (PR +5 lbs)


350x1 (PR +20 lbs)


Front Squat
255x1,1
265x1,1
275x0
185x5
235x3 (dumped the 4th rep)

Power Shrugs
235x5
265x3,5,6

Elbows out cable pressdowns
120x6,8,8

Feeling good at the start.  Started feeling kinda stretched thin by the end.  Front Squats are down a bit - might need to concentrate on those.

2010-7-21

BW=183
Mood: blue with hints of teal

BTN Push Press
barx10
95x5
145x5
155x3
165 3x5 sets

Deadlift
225x5 (DOH)
315x5
365x3
405x2
445x1 (mixed grip, belt)
475x1 (nailed technique, it flew up)
485x1 (ungrooved a little but still pretty fast)

GMs
275 5x2 sets

Cheat Rows
225x5
255 5x2 sets

Ab Wheel (knees)
15x3 sets

Dragged out today from yesterday.  Won't have time to train tomorrow so...there ya go.  Pressing was like pushing sandbags overhead under water.  Pretty pleased with deadlift.  Could give a rats patootie about rows right now really.

2010-7-23

BW=183
Mood: Good to be alive

Savickas Press
115x5
135x5
155x3
165x1
175x0 (tipped back or I would have had it)
165x1,1  (Baseline PR)
145x5


Band Squats (Avg Bands)
225x3
275x3
225+bandsx2
275+bandsx1
315+bandsx1,1,1  (PR +50lbs)

345x3,5 (no bands) (PR +2 reps)

Pullups
BWx10
+30x5
+70x4,4
BW+10

BodyMaster CHest Press - Close grip
130x8
180x8
240x8
270x6

Flex Dip machine
180x10
210x10
270x10
330x6


My son trained with me today:

Overhead press
35 7x3 sets

pushups
BWx5,2,1,1,1,1

Pulldowns
70x5,15
90x1,3
70x15

Deadlifts
65 1x3sets
85 1x2sets

Walking lunges
3 back and forth trips across the gym

Notes:
Savickas Press:  Read about these in a strongman forum and thought I'd give them a try.  They do much the same thing for me as BTN push presses but are harder due to the need to balance oneself.  Keepers.

Band Squats:  Bettered my last attempt at these by 50 lbs of bar weight.  Top end is purportedly 465.  Bands kick in half way up right at my sticking point so these were SUPER.

Fried by the time I got to pullups and I lost some reps on 'em.  I should maybe have stuck to bodyweight.  Lats feel really good though.

2010-7-24

BTN Push Press
115x5
135x5
160 5x2 sets

Power cleans
165x3
185x3
200x2,1,1

EZ bar curls
60x5
80x5
100x5
120x3
140x2
155x1,0 (PR +5 and fugly)
135x5

PPs easy no strain

Cleans were hurting my shoulders from stopping the weight on my thighs.  Bar is a sinlock standard bar and doesn't rotate when weights are on it and secured so all the deceleration was going in to the back of the shoulders.  Felt like toothaches down my arms, so I stopped.  Sacrum is whiny too so I think it's time to go light on squats and deads for a bit.

Curls went pretty well considering I haven't really done them for a few weeks.

I'm very glad I'm healthy enough to do this stuff, even if it means my wife makes me move furniture regularly.

2010-7-25

BW 184
Mood: Just gonna get the job done.


Incline BB Presses
115x5
135x5
155x5
175x3
195x3
215x1
220x1
225x1
200x5

Farmers Walks (Weight is per side)
100x100'
150x100'
175x100'

Gimpy leg really shows on these.  Shoulder and biceps were feeling the wrong kind of achey  so I stopped there.

Cheated Front lever rows (Thighs vert, calves parallel to floor)
10 sec hold
BW 5x2 sets

Front Squats
185x5
225x3
245x3
265x2
285x1
255x4 (PR + 1 rep)

Seeing spots - time to go home.  I don't seem to know how to take an easy day lately.

2010-7-27

BW=183

Clean and press
barx10
115x5
135x3,5
155x3
175x2
185x3/4
170x2,2,1
155x4

High Box Squat (17")
225x3
275x3
315x3
350x2
380x1,1
340x5

Chest Supported Rows
225 5x3 sets

hammer Chest PRess (rt arm)
25x10
50,60,70x8
80x6

Feh.

2010-7-30

BW=180

Push Press
115x5
135x5
155x5
175x3
195x2
205x1,1,1
185x4

Deadlift
225x5
315x3
385x2
435x1
465 1x3 sets

GMs
275 5x2 sets

PUllups
BWx10,10,8

Nice to dump some tension.

2010-8-1

25 Whore Fits Mess.

BW=180

Clean and Press
rc w/u
135x5
155x3
165x3
175x2
185x1
190x1
165x4

Anderson Squats (from parallel)
225x3
275x3
315x2
345x2
365x1
385xmiss (broke it off the pins a few inches)

Hepburn Rows
255 5x3 sets

CGBP
185x8
205x5,4

Pretty good.  No complaints on this one.

2010-8-3

BW 180.5

Clean and Press
115x5
135x5
155x2
165 1x10 sets

Front Squat
185x3
215x3
245x1
255 1x10 sets

Deficit Deadlift (-4 inches)
305x5
355x3
405 1x5 sets

No cable Cable Rows
210x5
245x4,4

Felt depleted today, so I went a little lighter and did more sets.

2010-8-5

BW 179

Incline Presses
barx15
115x5
165x5
185x3
205 3x5 sets

Squats
135x5
225x3
275x3
315x3
345x3
365 1x5 sets

(Misc right side push-pull movments)

Pullups
BWx10
+50x3,5,5,3

eek.  Good power to weight ratio, but I'm getting too light.

8-7-2010

BW 184.5 (That's better)

Savickas Press
DB w/u 50's and 60's x5
115x5
135x5
155 3x6 sets

Banded Squats
Straight weight w/u
225x5
275x3
add Avg bands
225x3
275x2
325x0 (fell backwards)
325x0 (stepped back too far and got folded)
325x1 (PR +10lbs, used a wider stance)
295x3

Walkout, partial squat and hold
455x10sec
495x10sec

High Pulls
275 7x3 sets

Decline Bench
225x7

BB Clean Thrusters
135x8

Notes:

SP's: 6th set was the strongest as I was finally figuring out the motor pattern needed to drive the bar to lockout.

B-SQ: Took a wider stance on successful rep.  Hard to keep my cool, I was so pissed.  Might have cut the third rep high on the 295.

HP's: Trying to get on the toes and use the arms as ropes rather than pullers themselves.

2010-8-9

BW 181

Bench Press
135x10
185x5
205x5
225 3x5 sets

Deadlift
135x5
225x5
315x5
365x3
405 5x3 sets

Military Press
135x12

Clean and Push Press (1 clean 1 press)
135x5

Row machine
185x8
210x5
240x5
270x5,5
310x5

Ab wheel
15x4 sets,12

Notes: Staying light and going for a little more volume.

2010-8-11

BW=183

Push Press from the rack
135x5
165x3
185x3
210x1,1 (PR +1 set)
190x4.75

Squats
235x5
265x3
305x2
345x1 (opener for the meet)
375x1 (2nd attempt - smoked it)

Romanian DL
325x2
325x8,8 (straps)

Dips
BW+50x5
+75x5
+100x5
BWx15,15  (going for 20x4 over time)

Cheat BB Rows
255x5
265x5,5

Tate Presses
40's 5x3 sets


Notes:

PP's : Felt Solid and would have done more sets, but I was saving for squat testing.  Controlled negatives on each rep.

Squats:  Looks like I'm in good shape here.  Want a 3rd attmpt @ 390 or 395 for a 30lb meet PR

Dips:  doing these to help bench AND OHP's

2010-8-13

BW=185

Bench Press
barx15
135x8
185x5
225x2
245x1  (1st attempt)
260x1  (2nd attempt - felt like a max)

Deadlift
225x5
315x5
365x3
415x1
445x1 (1st attempt)
475x1 (2nd attempt)

Standing OHP from rack
155 5x2 sets
155 4x3 sets
155x3

GMs
225x5
285 3x3

DB Row (rt only)
130x7,8,8 (strap)

Rolling Triceps extension (Rt only)
40x8,8,8

Notes:  Bench and dead were tough.  With some recovery I think I can do better than these numbers, but bench was slow going up @260 - couldn't have done more today.