2012-4-13

low-bar Box squats(just below parallel...maybe)
135x3
185x3
225x3
255x3
285x2,3

GM
225 5x2 sets

Seated no-back presses from the eyebrows
135x3
155x3
165x3
175x3
155x5
surprisingly hard

Right shoulder rehab stuff w/ db curls interspersed
some x some

This knee gets in shape I'll be able to do a LOT more on box squats.

2012-4-16

Box Front SQ (1" abv parallel)
barx3
135x3
185x3
225x3
245x3
275x3
295x3

DL
245x3
315x3
365x3
395x3

Clean and Press
155x7
165x3
175x3, 2x4 sets

Pendlay Rows
225 5x2 sets
235x5

CGBP(paused)
185 5x3 sets

The end.

2012-4-18

Box Squat (1" below parallel)
135x5
185x3
225x3
255x3
285x3
315x1
295x2

and they all hurt.

BTNPP
115x5
135x5
155x3
175x3

PP
185 3x3

GM
185 8x2 sets

Pullups
BW+35 5x3 sets

Upright rows
95 8x3 sets

Boring, but small.

2012-4-23

DL
135,185,215,245,295,335,370,335x5

Clean and Press
160x5
145x8

Pullups
bwx5
+35x5
+15x5

Incline DB press
70's x8
75's x8
80's x6
85's x4

And then I went home.

2012-04-25

Dead Bench (1-board height)
135x5
185x5
205x5
225x3,2

Box squat(2" below parallel)
High bar
135x5,5
185x5
225x5
255x5
285x3

Low-bar
285x5
255x5

Pendlay Rows
235 5x3 sets

Close grip standing press
135x10

Reverse Cable flyes
20x15
30x12,10,8

DB curls
45's x8
55's x5

2012-4-27

Box Front Squat (1" below parallel, maybe)
barx10
135x5
155x5
175x3
195x3
215x3
235x3
255x3

PP
135x3
155x3
175x3
195x3
215x2 (PR +1 rep)
205x2

1-1/2 press
135x6

CGOHP
135x8

Dimel DL
225x15,20

Slow Neg DL
315x1x10sec

DL to knees and hold for 3-1000 count, down slow.
315x3

Cable rows
200x5,8

Reverse Flyes (machine)
75 15x3

Adductors were cramping something fierce on squats.  Took a lot of warmup sets to loosen up.  Couldn't catch my breath after the Dimels, really gets your heart rate up.  Slow-Neg DL was torture once below knee level.  Definite weak spot.

4-30-2012

DL
135x5,5
225x5
315x5
375x5
415x1
355x5

Press
135x5
155x5
165x4,3
150x6

DB row
75x10x3

CGBP(30sec rest)
135x10
155x8
175x5

BW lunges - rt side only.
somexsome

And that's it for me, tonight.  My focus is DL right now.

2012-5-2
24 Hour Fitness
10000 sq ft and 1 power cage. unbelievable.


DB Snatch
50,60,70x5
80x3

Squats (low bar, wide)
155x5
185x5
225x3
255x3
285x3
315x3

DB stiff legged DL(3 sec pause at bottom)
120's 5x3 sets

Bench Press (3 sec pause)
155x3
185x3
205x3
225 1x3
(I gotta make this better)

Chest-supported t-bar rows
1 platex10
2 platesx10
3 platesx8
3 plates+25x6
3 plates 6x3 sets

Clean and press
135x5
155x3
165x3
175x1

Triceps work
some x some

Knee felt good...er.  It was like a sauna in there and the extra heat really loosened up the catch in my knee.  Got full range on the squats with tolerable pain.  Decided against a backoff set since I was sharing the cage with another fella and he wanted to do some standing presses. 

Didn't see much leg development in the male population.  Dude I was sharing the cage with thought I was doing a lot of weight, so I hid my self-disgust and basked in the adulation.

2012-5-2
24 Hour Fitness
10000 sq ft and 1 power cage. unbelievable.
 ...

Is that because they believe you should clean or snatch everything overhead before doing any squatting? ;-)

2012-5-2
24 Hour Fitness
10000 sq ft and 1 power cage. unbelievable.
 ...

Is that because they believe you should clean or snatch everything overhead before doing any squatting? ;-)

Oh no.  that scares them altogether.  Doing the dumbbell snatches cleared out an area the size of two king sized beds.

2012-5-4

Muscle snatch (w/u)
115x3
135x5,5

High Paused pin squats
(low bar, wide, 4" av parallel)
135x5
225x3
275x3
315x3
345x3
365x3

Low bar squats
315x3

BP
135x5
185x5
205x5,4,3(wth?)

Illegal wide half bench (from chest)
135x15,15

Neutral Grip pulldowns
140x10
170x10
190x8
200x5
190x6
180x10 *after some rest

Pullover triceps extensions
70x10
80x10
90x8,8,8

Reverse lunges (right leg only)
135 5x4 sets

And that was done on a no-food day.  I was pretty much done after squats, but I paid 15 bucks to be there, so I did some more.  My bench, she sucks.  Dirty bench.

2012-5-7

BP
135x5
155x5
175x5
195x5
215x4
225x2
235x1
215x3
185x8

DL
155x5
245x5
315x5
365x1 and no more

Leg press
180x1 for 2 minutes

Zercher from pins(very partial)
225x3
275x3
315x3
345x3
375x1

Pendlay Rows
235 5x3

Standing press
135x5
155x5
165x3
135x3 (CG, paused)

Cable Pull-aparts
30 10x3

Deadlifts went south.  365 was so hard I just let it lie after 1 rep. Prob need more recovery after the repped partial squats on Friday, Things sorta fell apart after that because I have no fucking plan, really.  235 BP single was not hard, but I want at least 50 lbs more and it's not going to happen overnight, dangit.  Repping is harder for me than singles.

2012-5-9

Squats, Low-bar,wide
135 3x2
185x3
225x3
275x3
315x2
345x1
315x5

Not too hard and able to go below parallel.  Hurts a bit, but doable.  Definitely not a max.

BP
135x5,5
195 5x5

1 Arm Rows
105 8x4 sets

DB's only go to 100, had to use a curl bar.  Interesting variation.

Cable pull aparts
20 lbs per side  12 x 3 sets
+
Pullover triceps extensions
105 5x3 sets

GMs
185 8x2 sets

Pretty pleased on squats.  Pretty displeased with bench.  Good "meat and potatoes" night, though.

2012-5-12

DL
135x3 (power clean)
185x3 (power clean)
225x3 (mid clean pull)
275x3 (low clean pull)
315x3
365x2
405 1x3 sets
365x3

Push Press
Barxsome
135x3
155x3
175x3
195x3
205x3 (PR +1 rep)
215x1
225x1 (PR +5 lbs)

Rack pull (4" below knee)
315x3,3
335x3
365 3x3

DB Alternating curls (standing, but strict)
50's 8x2 sets

CGBP
185 8x2 sets

Woohoo! new PR's yay!

2012-0-14

Dead stop BP to pins(chest level, 3 count pause)
135x5
185x3
205x3
225x1
235x1
245xalmost
225x1

6" abv chest
215x8

Dead Stop Squats(low bar,deep, paused)
135x3
185x3
225x3
255x3
285x2 (belt on)
315 1x3
285x5

Did these in your standard squat rack.  Knee felt it a bit, but I seem to have range of motion back now.

Pendlay rows
240 5x3 sets

CG standing Press (2 fingers on smooth)
145x8,7

Good session.  Chose the dead stop SQ to work the legs but go easier on the low back.  Thought I'd do better on bench, but I think it'll be a couple more weeks before it starts moving up quicker, if it's going to at all.  Really need to do my band pull-aparts to get through the bench sticking point.