Virtualmeet.net

Training towards the April full powerlifting meet as well.

17.11.2009

BW:187lbs

Dead incline Bench
5x1@135
3x1@155
3x1@175
3x1@195
2x1@215
225x1 (hard and very slow - minus 10lbs off previous PR)
4x1@205

Anderson Front Squat
5x1@135
3x1@165
3x1@195
3x1@225
255x1
270x1 (not a max, but strained -10lbs off previous PR)
3x1@240

Power Cleans
5x1@135
3x1@155
3x1@175
3x1@200
3x5@205 (very easy. Technique is getting better)

JM Presses
6x2@135

EZ bar kurls
5x1@80
5x1@90
5x1@110
5x1@120
5x1@130
6x1@100 (Close grip)

Was only two days after meet so I'm not surprised the poundages are down a bit.

Hey Wade, great to see you start a journal. I'm going to be following it with interest. And I'll probably join you for the April meet too.

For the Anderson front squats and the dead incline, do you start them off the pins/chest or do a descent first?

In my limited experience, the challenging part about starting anything heavy off pins is to manage to get the bar set up into the groove and not just outside of it. For example, with heavy pin presses I have often found the bar gliding on the pins sideways a bit as the bar snaps into groove before actually getting off the pins. Coming down on the next rep it is of course positioned perfectly thanks to the actual descent. I love suspended chain work (mostly done rock bottom Safety Squat Bar squats) in that respect, as the bar can freely sway sideways getting into the usual lifting groove is no problem. But I guess practice makes perfect. :)

2009-11-19

OHP
barx15
95x5
115x5
135x3
155x2
180x1
160x5

Zercher from pins (mid thigh)
225x5
315x3
365x1
405x1
415x1

GMs
225x5
265 5x2 sets

Chest Supported Rows
205 5x2sets
205x7

AB wheel Rollouts (from knees)
12,12

Notes:

Overhead press was shaky at 180.  My upper back was still fatigued from cleans 2 days ago.  I can tell that once it's recovered I'll be stable on presses, though.  Core was sturdy, no wobbling.

Zercher was hard but I was not going to accept a 30 lbs drop in weight today.  20lbs I can live with.

Added 10 lbs to GMs.  These are going to come back quickly I think.  Only 15 lbs off top weight.

Ab wheel felt worse than the first time I did it.  Something is really working my abs between sessions with this toture device. I got 15x2 last time I did them.

Solid session today.  Spent too much time flapping my face though.  Session took 2 hours due to all that jaw exercise.

I start 'em from the bottom of the movement.  Very tough.  Everything has to be tight to make it out of the hole or it ain't happening.  I like the positive effect on my turnaround strength when I go back to the straight lift.

It's true - finding the groove while setting up for any bottom-start movement is challenging. I've been considering buying some chains to avoid "bar-skitter" and missed grooves myself.

Something is tweaked in left low back. Tomorrow may be a reppy leg press day. I'll try some Anderson squats, but if they don't feel right on warmups I'm gonna bail.

Too much time hunched over squinting at the monitor in my non-ergonomic work chair.. Still got more of it to do, too. Upgrading the primary OS on my laptop tonight.

Rub some f'in' dirt on it.

2009-11-21

1 Arm Overhead BB Press
45x5
65x5
75x3
80x2
87.5x1
75x6
45x15 (right only)

Leg Press
200x10
400x8
490x8
580x8
670x5
760x5
850x2 (PR weight +90 lbs)

RDL (no straps)
325 5x2 sets

Power Snatch
135 3x5 sets

CG HS Press
185 10x3 sets

Biceps curl machine (right arm only)
40x10
50x8
60x5

Notes:
Legpress seemed to warm up my back, confirming that it's a pulled or tight muscle and not a disk outta whack.  So I did me some RDL's and power snatches.  Pulled something in my left forearm bringing the snatches back down so no biceps stuff for that side.

quaddies gonna hurt tomorrow...

Taking an extra day off since I gotta be either winched down to the commode or else paint a target on it (2nd day Delayed Onset Muscle Soreness - yeah baby!).

2009-11-24

Overhead lockouts - pin 16-1" (3" above head)
135x10
160x3
185x3
210x3
235x1
260x1 (PR +5lbs and -1")
235x2,3

(Change to chucks)

Sumo DL
135x5
225x3
315x3
365x2
405x1
430x1  (Slow and hard, baby - ooooh yeah!)
385x5

DB Rows
100x5
120x5 x 3 sets

Overhead CG Presses (pin 15 top of head)
135x10
160x5 x 2 sets

Notes:
right wrist hurts on the DB rows  totally hurts, like can't hang on to the weight hurts.  Felt fine everywhere else.

Sumos will come up as I get used to doing them.  PUlled within 15lbs of my recorded max as it was.

2009-11-26

Reverse Band Squat (tension at bottom ~150)
205x3
225x3
315x3
385x2
435x1
485x1 (baseline PR)
510x0
435x1 (from the bottom)
385x5

I think I could have gotten 500 to turn around but 510 was a bit too much. It's a whole different animal than Anderson squats. The weight gets heavier (obviously) as you come up. At it's heaviest, no part of the movement gets any easier because the bands give up their tension as you move into where you're strongest. Unlike a standard squat, there's no guarantee that once you get past a certain point you'll lock out the weight - you have to fight the whole way up. Felt good to have the whole weight at the top after coming up.

Way cool.

More later as I get time on this American Turkey day.

edit:

power ring pushups (hands by short ribs)
BW 10x3

Fat man Pullups
BW 10x3 sets

2009-11-27

Dead incline Bench
5 @ 135
3 @ 155
3 @ 175
3 @ 195
2 @ 210
1 @ 230
4,3 @ 205

High clean Pulls
3 @ 115,165, 185
3 @ 245
3x2 @ 255
3@265
2@275
1@285

Deep Paused Squats
3@255
3@285
1@325
5@285

Close Grip Bench
7x1@200
6x1@200

Triceps Press Downs
12@40,60,80
10@100,120
8@130

BB Curls
3@125
3@130
2@135
1@140
1@145 (PR +5 lbs)
5@130

Right Arm Machine Preachers
10@50
8@60
8x2@70

Good Night tonight.  Wife is pissed at me for hitting the gym and then logging it.  It must be a mutually held opinion by each gender that the opposite sex is bugnuts crazy.

Well, we appreciate it. Long-term, we have to see what we can do about creating better tools for logging workouts to take the major pain out of it and the relationships. ;)

Oh the logging itself is not a problem.  This is maybe more of a timing issue on my part.  And some spouses don't understand the deep-seated need of their significant other to train during the holidays and report the results to like-minded colleagues.  :)  On the other hand - I suppose I could have waited a bit to log my training on that particular day in the interest of familial harmony.

2009-11-30

BW: 187 (Wha?!)

My Barbell at home weights 50 lbs!  Just weighed it today

(at home)
1 Arm BB Press
5@50
3@60
3@70
3@80
1,1@90
5@80
12@45 (right only)

Zercher from pins (pin 3)
5@140
4@230
3@320
1@370
1@420
0,1@440 (PR + 5lbs.  Let myself get wobbly on the first one)
: http://www.youtube.com/watch?v=aciMFHQuq4E
======================
(at Gym)

GMs
%@225
5x2@285

Chest Supported Rows
6,7,8@210

JM PResses
6x2@140

Alt Hammer Curls
15@40's

One-Dumbbell triceps Extensions
10x2@75

Pullover machine
10x2@90
10@120

Notes:
Feeling good.  Had to dig in for the 440 since I missed the first one.  Went light on the curlies.

2009-12-2

Sumo DL
5@140
3@230
3@320
2@390
1@440
1@450  (PR +5 lbs)

SLDL to just above knees
230x20

Suckin'! wind! Crap!  done! for! the! day!

Log looks great man, keep it up!

Second that. Thanks for posting!

SLDL = Stiff legged deadlift or single leg dead lift?

2009-12-3

Overhead Press
barx15
115x5
135x3
155x3
170x2
185x1  (slow going up.  Did a slow neg)
160x5

Power Cleans
115x3
165x3
185x3
210x1
225x1
230x1 (PR +5lbs)
235xmiss

Close Grip Bench
210 5x2 sets

rc exercises
somexsome

Notes:

Could tell I was still beat from DL yesterday.

OHP: need to start up the ab work again.  I had the strength in the shoulders, but didn't have a firm platform to push the weight from.  Fine with anything lower than this, but midsection isn't strong enough to handle more.

Wasn't going to make 210 PC's for sets so I just worked up to a max and called it good.  Forgot that DL days and after don't require back work anyway.

Thanks guys :)

That's a stiff legged DL Christian.  I'd be a beast indeed if I could do 230lbs for 20 reps on one leg :)

We love video \o/

EDIT: Sorry for being so late to that party, I somehow managed to miss it when you posted it, but cheers for video can never arrive too late!

Well then - here's another:

2009-12-4

Reverse Band Squat (avg bands = minus 150lbs at bottom)
140x whatever - had to pull the bar to depth
230x2
320x2
390x1
460x1
500x1 (PR +10lbs)
510x1 (PR +20lbs)  very slow
: http://www.youtube.com/watch?v=81EGPzQ5JyE
460x3


edit:

Overhead supports (pin 14)
135x3
185x3
225x3
255x3
275x3
295x2

Overhead press from Pins (pin 14 top of forehead)
185 5x2 sets

Rows later or tomorrow if there's time.

2009-12-7

One Arm BB Press
45x5
55x3
65x3
75x3
85x2
92.5x1 (PR +2.5lbs)
82.5x5 (PR +2.5lbs)
50x20 (rt only)

Zercher from pins
225x3
315x3
365x2
405x1
445x1 (PR +5 lbs)

Good Mornings
185x15

1-armed DB rows
100x5
120x5
130 5x3 sets

Dragon Flags
5x2 sets

Leg raises
15x2 sets

Ballistic Pushups to 18" bench
BWx8,5

Smith CG Bench
200x10

Machine pullovers
90x10
110x10
70x10 (rt arm only)

Pretty tired after this. I can feel the workload catching up to me. 3 more sessions and then deload time.

2009-12-9

BW: 192

Anderson Squat from parallel (pin 5)
140x5
190x3
230x3
270x3
300x2
330x1
360x1 (Pretty easy)
375x1 (PR +10 lbs and not too hard)
: http://www.youtube.com/watch?v=0A3VyFQYZec
330x5 (PR +5 lbs)

Dead Incline Bench from pins (pin 7 - 4" abv chest)
140x5
190x3
220x3
240x2
260x1  (Felt this in the upper back, not the pecs!)
230x5

Squats were no problem  - Might have a solid 400 squat by now - I'll test after the deload mini cycle.

Incline press: These felt good.  The overloading worked my upper back more, which is only good for OHP.  Took a wider bench grip than normal.  I usually do these with pinky inside the power ring, but had ring finger on the ring here.


Power cleans at the gym after wife gets home.

Edit:

Power Cleans
135x5
155x3
185x3
210 2x5 sets

Hack Squats
4 plates x 5
6 plates x 5
8 plates x 5
+70 x 3
6 plates x 15

BB Front Raises
85 8x2 sets

Pushaways
65 12x2 sets

French Presses
90 10x2 sets


And that's it.

My first pair of bumper plates arrived today. Yay! no more barked shins from deadlifting with angled plates! The diameter of the bumpers is slightly more than the Iron Grip 45's so that'll keep the load from shifting when it's set back on the floor.

Doing sumo deads tomorrow.  I'm working up to 470 which would be a PR and if that's fairly smooth I'm planning to jump to 500.  Thighs and rear are feeling massive from the Anderson squats and hack squats and I think I just might have the pulling power for it.  I'll have to warm up slow to get the DOMS out first, though

2009-12-11

BW: 191lbs

Sumo Deadlift
140x5,5
230x3
320x3
390x2
440x1
470x1 (PR +10lbs)
: http://www.youtube.com/watch?v=tHSlsBcegko

Adductors were screaming so I stopped there.  500 another time, I guess.

Deficit DL to knees (2" deficit)
320 10x2 sets (I hate these)
: http://www.youtube.com/watch?v=qz7DFF1Iaoo


Heading down to the gym now for OHP and Rows.

Standing Press
barx20
135x5
150x5
170x4 (PR +1 rep)
187.5x1 (PR +2.5lbs)
187.5x1 (PP)
180x2
135x10

Chest supported Rows
215 6x3 sets

Face pulls
60x15,12,12

Close Grip Bench
205 6x2 sets

Notes:

Woohoo!  within 2.5 lbs or so of bodyweight on OHP.  Gain a little weight and I think the relative strength will go up even further, letting me pass bodyweight presses.

Good session!

Sweet deadlift man, looked easy!!!!

Thanks Ben.  I'm gunning for a 525 conventional DL in the Feb DL meet.  I was seriously thwacked from a brutal program when I did the last powerlifting meet and came in 10% below what I should have been able to do.  My 475 DL should have been a breeze. I think I can avoid that next time.

2009-12-13

Reverse band OHP (Doubled minis - ~90lbs at bottom)
230x1 (Push Press - Testing)
140x5
190x5
210x5
220x3
230x1 (and just about passed out - baseline PR)
205x5

These are very different from pin press lockouts.  They force me to push my head through more for some reason.  I need to think about how to extend the bands lower.  I'm getting too much help at the bottom, I think.  Doing RB push presses would be an interesting experiment as well.

These are going to be christened Arby presses just because I think it's funny.

edit:  After the Honey-Do list (during which I bought 12 feet of chain for my soon-to-be chain yoke)

Arby Squats
230x5
320x3
410x3
480x2
520xmiss (Got folded over)
515x1 (PR +5 lbs)
460x5 (PR +2 reps)

8" step ups (right leg only)
230 10x2 sets (PR + 5 lbs)

Now for to buy Kriztsmas tree and rows after that.

edit #2: Christmas tree is in the living room, happily shedding needles.  And I am beat from the earlier stuff and the extra volume of previous days.  Rows tomorrow maybe.  Deload for the next 2-3 sessions.

That sounds like a good challenge Wade. My goal will be 225 kg ~ 500 pounds for the next meet. Though it will be sumo. Wish you all the best for your training. Can't wait to hit the weights again tommorow.

Deload 1

V-bar pullups (touch right shoulder to bar)
5x3 sets

Double Paused Standing press
120 5x2 sets

150% squats
240x5,4

Squats +small bands
240x5
add minis
240x4

Fat man diamond pushups (pin 3)
11,12,12

I can't wait to see that vid. Good luck to you in your training!

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)
: http://www.youtube.com/watch?v=QHqV7Pa08YQ

Bands off
300xfail,fail (but broke it off the pins both times.  It will fall soon)
290x1  (PR + 10 lbs)
: http://www.youtube.com/watch?v=r3XzQXJsW7o

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!

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.

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)
: http://www.youtube.com/watch?v=QYSRxaXHNOk
190x4  (missed on 5th rep, middle all mushy)

Sumo Day
135x5
225x5
315x4
385x3
435x1
475x1,1,1  (PR + 2 sets)
: http://www.youtube.com/watch?v=3K-_1UKiLZA

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)
: http://www.youtube.com/watch?v=8y5hyqiVamE

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 178.8)

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.

2010-2-1

Cycle 1 week 3, day 2 - DL 5/3/1
230x6
300x3
345x3
385x2
425x1
465x1 (opener)
500x0 (2nd attempt.) 
407x8 (est max 515.42 - heh)
edit:  actually got 9.  est max 528.98. Glad I vidded it.
: http://www.youtube.com/watch?v=feNykowbZMs

GM's (conv. DL stance)
195 10x3 sets

14" box Squat
195 10x2 sets

Definitely feeling fragged.  Deload will be welcome.

2010-2-3
Cycle 1, Week3, Day 3 - Bench Pressticles

BP
140 5x2 sets
155x5
173x5
196x3
219x9+5 (rp, est Max 284.63 !!!Almost a 2 POUND gain!!!!  Cripes)

CG BP (thumbs length off the smooth)
145 10x4, 12

Bent Rows
195 10x5 sets


Right shoulder cut out on 10th rep attempt again.  Concentrated on pushing with the right side on CGBP's.  Going to switch to dips next cycle for bench assistance.  I'm being facetious about the bench estimated max gain, but it's the only lift so far this week that has continued to go up.  Bench feels mushy in the shoulders - not popping the weight off the bottom.  I lost how to do leg drive on benching again.

Deadlift looks awesome man!!!!  U have progessed tremendously with it. Keep up the hard work!!! Good luck n the meet, u'll do GREAT!!!

Thanks Ben - you look pretty ready for your comp as well.  You're close to popping a double body weight bench, triple body weight deadlift and a body weight curl.  Good on ya.

Last meet I was coming off a program that beat me up pretty badly so all my lifts were down.  The last 3 months have been getting back to where I should be, so it looks like I made progress, but I'm just actually recovering old ground.

2010-2-5

Cycle 1, week 3, day 4

Bunches o' warmup

Squat
135x5
185x5
225x5
247x5
280x3
313x8 (PR + 2 reps, est max 396.38)

Box Squat (2" below parallel)
225 8x3 sets

Sumo DL
260 10x2 sets

One-legged GM (right only)
135x6,8

Pull down abs
120 10x2 sets
90 13x1 set

Thank God it's deload this next week.

2010-2-7

Cycle 1, Week 4, Day 1
Deload

MP (paused at shoulders)
110 10x3 sets

Chins
BW 10x3 sets

I'm bailing on any squat or deadlift deload work. I'm deloading my deload. Meet is on Friday and my butt and hams are still tight and sore from squats last Friday. Maybe some bodyweight stuff or band GM's.

Airlifting: making your deloads easier.

2010-2-8

Band good mornings

Average(green) band 15x2

BW squats
various reps x various sets

============================

2010-2-9

Bench Press
145 10x3 sets

Power Cleans
145x3
190 1x6 sets

Worked on leg drive and driving the bar to lockout. 

Setting up really well for power cleans.  Each rep popped to the shoulders right on target.  Drove from the heels on each one.  It's a light weight, but cleans have never felt so, well, clean before.  It's fun to drop the bar, what with having bumper plates and all.  Hope the bar can take it.

Next two days no training at all.

After listening to Jim Wendler talk (on Iron Radio - http://www.attendthisevent.com/?eventid=10926435) about his early years of training 5/3/1, wherein he didn't push the reps on the main lifts and still made a lot of progress, I'm going to do the same.  The combination of pounding out reps on the main lift and pushing the assistance the way I have been is going to lead to retrogression. I'm not smart enough to stop more than 1 rep shy of failure. I've had about a week of lighter lifting and I'm still not fully recovered, so I'm going to 'coast' through the next cycle and see how I feel at the end of it.

I've also decided to just go ahead and start this next cycle after the this meet instead of waiting two weeks so everything coincides with the next meet in April.  I'll just let things fall where they will.

My lifts are finished and the videos have been uploaded.  Now to see how I place.  Didn't make the lift I really wanted, but attempt # 2 is a meet PR  for me if it passes the judges review.

2010-2-13
Cycle 2, Week 1, Day 1
Military Press
bar x 15
100x5
114x5
131x5
149x11 (est max 203.58 - PR +3.43lbs)

BBB MP
105 10x5 sets

Chins tomorrow.

I thought I was getting my head through on presses before this, but tonight I actually did it.  As the bar gets past my head I rotate my elbows outward which forces my body under the bar and I can press with more force.  The sets of ten were much easier than last cycle as a result.  It engages the long head of the triceps more and with more stability.  I expect my upper middle back is going to be sore along with the spinatus muscles on the shoulder blades.  Good stuff

2010-2-14
Chins (varying grip widths)
BW+35x8
BW+10 8x4 sets

2010-2-15

Cycle 2, Week 1, Day 2

Sumo DL
135x8
225x5
286x5
331x5
374x5

BBB Sumo
250 10x5 sets

BB Cleans from high hang
145 6x3 sets

Pull down Abs
90x15
110x14,10


Back is still tired from Friday just did prescribed reps.

2010-2-16

Right shoulder rebalance/rehab

Side Lying DB pullover
25 10x3 sets

Side Lying DB press
25 10x3 sets

1-Arm DB Pullover+extension
25 10x3 sets

2010-2-17

Cycle 2, week 1, Day 3
Bench
W/u
bar x 20
120x5
140x5
153x5
176x5
200x14 (est max 293.24, PR +8.61 lbs)

Reverse Grip Bench (cuz I wanna be a KoolKeed (TM))
140 10x5 sets

Bench felt good today.  I had two more reps in the tank for certain. Rows tomorrow.

2010-2-18  Bench Assistance
Bent Rows
190 10x5 sets


Do NOT eat a bag of beef jerky, an apple danish and a quart of chocolate milk immediately before doing 5 sets of explosive rows. 

Take my word for it.

2010-2-19

Cycle 2, Week 1, Day 4 - Squat
W/U
140x8,5
190x5

Work sets
221x5
255x5
289x12 (Est max 404.48 - +8.1lbs)

Box Squats (14" box)
225 9x3 sets

Good Mornings
225 9x2 sets

Iron mind loading pins arrived last night. Chain yoke walks tomorrow.

I hope you tried the combo in your home gym.  ;)

I did indeed.

Rained today - and that's "No Yoke."

2010-2-21
C2,W2,D1
Military Press
Barx20
100x5
123x3
140x3
158x8 (est max 200.09, -3.49 lbs)

BBB MP
110 10x5 sets

Still a bit down from squats.  Didn't do what I said I would and stick to the prescribed reps there so I'm paying for it today.  I needed 9 reps for a PR.  Good solid set though.

Weighted chins tomorrow.

2010-2-22

Weight: 195

MP Assistance

Chins
BW+10 (205) 10x4 sets, 8, 5


Rolling Thunder
w/u
50x8

Work
90x3,3
100x3

Chins are doing great things for my biceps.  I'm not needing to work them at all by themselves.  thickening across the shoulder blades too.

The RT was easier at 90 tonight so I did triples instead of singles.  Forearms are starting to grow.

2010-2-23
Cycle 2, week 2, day 2
Deadlift (deficit 6")
140x5,5
230x5
308x3
352x3 (Let my back get loose at the bottom and twanged something)
396x4 (stayed tight, much better)
: http://www.youtube.com/watch?v=Q0C8wiXh1zc


Sumo DL
260 10x5 sets


Did deficits today because straight DLs were going to be too boring at this weight.  These were definitely not boring.  Last set was kinda hard.

Good enough session.

Just for giggles day and since the rain stopped...

Chain yoke walks ~75 feet
1 plate per side
2 plates/side
3 plates/side
: http://www.youtube.com/watch?v=4AeGfHdAsNg

2010-2-25
Cycle 2, Week 2, Day 3
Bench Press
140x7,8
165x3
188x3
212x11 (est max 289.66)

Reverse Grip Bench
145 10x5 sets

Nothin' exciting, but I got the work in.  Rows on Friday sometime.

2010-2-26
Bench Assistance
Clean and press (1 press per clean)
115x3
135x3
145x3
155x3
165x3
175x1
185x1  (very strong press, easier than in the past)
195x2 PP

BB Row
195 10x2 (each rep from floor)
195 10x1 (no touch - these are easier than the above)

BB Curls (you didn't know curls helped the bench?)
105x3
115x3
125x3
135x3
140x1 (fugly)
145x1 (fuglier)
150x1 (fugliest)
Drop set
125x3
105x5
85x8
65x10

right Shoulder rebalance stuff
side lying DB bench press
25 12x2
straight arm pullover
25 12x2
side lying pullovers  (these make me say bad words and shoulder+neck goes crackle crackle)
25 12x1
15 12x1
external rotations
25 10x2
inclined prone strangelove salutes (dunno what these fuggers are called - lie face down on an incline and put the weight over your head in line with your body)
15 10x1

Eye candy today, and skinny dumbbell throwers where the distance measured is not length, but height.  Dammit - I'm paying for those, y'know. and it's f'n 50 lbs.  Hardly the weight of the world.  Even when that was heavy for me I didn't feel the need to throw them off me like that.

2010-2-27
Cycle 2, Week 2, Day 4
Squats

135x5,5
165x5
195x3
225x3
238x3
272x3
306x5 (didn't feel like pushing the money set today)

Box squats (14")
260 5x5 sets

single leg DL
rt: 225x2,3,3

Single leg GM
135x5

OH Squats
barx5
85x5
95x5 (back cramping)

I stopped at 5 on the  money set simply because I didn't feel like doing any more.  I haven't yet kept my promise to myself to stick to the prescribed reps for lower body.  5/3/1 is very effective - there are so many testimonials - but I'm not sure it suits me.  I like low reps and high frequency.  I like immediate feedback on how I'm doing as well and I'm going to have to wait 4 more months before this starts getting interesting.  Dunno if I have the temperment to stick with this.

I'm changing training for the next month.  There's a full meet on April 2 and my lifts aren't where I want them to be nor will they be so doing 5/3/1.

Sooooo -  I'm switching over to the high frequency heavy training I was doing before 5/3/1.  I'll pick up 5/3/1 with new training maxes in April.

2010-2-28
Grip work
Rolling Thunder
50x8
75x3
100x3
120x2
130x1,1 (PR +10lbs)
120x1,1
110x3,3,3 +10lbs for rep range

Ironmind pinch block (2-handed)
110x0
100x0
75x0 (wth?)
50x3,5

Plate stack pickup (1-handed)
4 standard 10's x 5,6

Gripping surface makes the difference.  The ironmind block is slick.  I had no trouble at all picking the stack of plates up, but there's no way I could do the same weight with the block one handed. I'm out of chalk - might as well buy that along with a new belt.

There's a definite weakness in the last two fingers of the right hand that's limiting what I can do on the RT.

2010-3-1

Paused Bench press
140x5
160x3
190x3
210x3
230x2
250x1
260x1
230x2,2

And that's it.  I thought I might do sumos and some back work, but my back side is still fried from the box squats two days ago.

Not happy with the bench, but it'll come up over the next month some.  Something else must be going on because I did 212 for 9 reps two sessions ago, but 210 for 3 was tough today.

3-3-2010

High Anderson Squat (pin 6)
230x3
260x3
290x3
320x3
350x2
380x1
400x0 (soon I'll have this again)

Bench Lockouts
230x3
250x3
270x2
290x1
260x3,2 (better at keeping elbows tucked on second set)

Chest-supported Rows
145x5
195x5
225x5
245 5x2 sets

So I've lost a little on the Wendler program, but not too bad. Can definitely feel the joint looseness on the heavier weights that's resulted from using lighter weights. I think I can better program deload/lighter weeks now though. Got some ideas...

edit:

Feeling squirrely so I went and did the following

Clean & Press (1 press per clean)
115x5
135x3
155x3
165x2
175 1x5 sets

Deep Anderson (ass on calves)
185x3
235x3
265x2
295x2,1

Deadlift and Explosive shrug
245 5x2 sets

Close Grip Bench
205 4x3 sets

These kinds of workouts make me happy.

3-6-2010

Attempted dips and bench but something really hurts in the right shoulder. Funny enough I can overhead press just fine so:

Clean and Press (1 clean 3 presses)
135x5,5
155 3x5 sets

Sumo DL
225x5
315x3
405x2
450 1x3 sets

Bent Row
225 2x5 sets

Still a bit chewed up from the bike ride yesterday. It all felt heavy. Alternately icing and heating the shoulder.

This feels like an out-of-the-powerlifting-meet kind of ouch.

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.
(http://tnation.tmuscle.com/forum_images/auto/r/350x0/9/5//95ee5_ORIG-00015.jpg)

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)
: http://www.youtube.com/watch?v=pIryri9gvsQ

Low Anderson Squat (pin 4 - 4" below par.)
320x1 (matched max weight  - +30 over last time)
: http://www.youtube.com/watch?v=fexFCGbCQlk

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

Pendlay Rows
245 5x2 sets  (PR +2 reps)
: http://www.youtube.com/watch?v=YZ4ExEuYqzo

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! ;D

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 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)
: http://www.youtube.com/watch?v=6QfHqcVQ5wE

160x5
: http://www.youtube.com/watch?v=08-is-XoFY0

Good enough for today.

2010-3-19

Bench Press (paused on pins)
140 5x2 sets
160x3
190x3
220x3
240x1
260x1 (hm. not too hard)
270xnotgunnahappin.
f*k.
250 1x4 sets
230x3

High Anderson/Paused Squats (pin 6)
230x3
270x3
310x3
350x3
390x1
420x1 (belt on)
440x1 (PR + 10 lbs)

Stopped there. The last one felt heavier than it should have. They all did. Once I hit 450 on the Andersons I'm going to start taking the pin height down somehow.

No-cable cable row
250 5x2 sets

good enough. Pissed about bench though. Pretty sure I'm going to have to do rep work on it to get it to move. I thought multiple singles would move it, but I guess not.

2010-3-20

Rolling Thunder
105x10
135x1

In retrospect, I should have done it the other way 'round.

DB Curls
65 5x2 sets

This is where I'm supposed to say I did abs...but I didn't.

Think I'm going to enter the weightlifting meet coming up.  Never done it before, my form is atrocious and likely my lifts won't pass, but it'll be a heck of a lot of fun and maybe someone will kick some advice to me if they see the lifts.

2010-3-21
KCGBP
140x8
190x3
190x3
210x3
230x3
245x1 PR +5lbs
250x1 +10
255x1 +15
260x1 +20
: http://www.youtube.com/watch?v=iEdrB9aGaWo


220x5 +5lbs
: http://www.youtube.com/watch?v=pUiSX5VIIbM

Rack Pulls From Knee  (Pin 2 and stand on a 2" platform)
140x5
230x3
320x3
410x3
480x3
530x1
590x1  PR +40lbs
: http://www.youtube.com/watch?v=KAKI-zRcq2Y

GMs
140x8
230x8
320x5  PR +35lbs
: http://www.youtube.com/watch?v=fQkY02N7uHg

2010-3-22

Snatch
140 1x10 sets
160 1x5 sets
: http://www.youtube.com/watch?v=I5scHyF7kEw

Clean and Jerk
160 1x2 sets
190 1x3 sets
: http://www.youtube.com/watch?v=uZ2rbWQnERg

Clean and Press
160 1x10 sets (20 sec rest between presses)

Snatches were ugly. Many were pressed out rather than caught. All were power snatches. I'm learning the right positioning for and through the first pull and starting to get set right for the second pull. Starting to get the thigh bump, if there is such a thing.

2010-3-23


Snatch pulls
95xnumerous

2-board Height Pin press
95x8
140x5
190x3
210x3
240x3
260x3
280x1
310x0 (got it 4 inches off the pins but couldn't lock it out)
280x2
260x4


That's it.  I'm burnt out.  Deload the next two sessions or so.  Shoulders were tired from the pressing and snatching.  Lgs were tired from the snatch pulls.  I will likely get 310 and more next time when I'm rested.

Actually tried to do some anderson front squats, but stopped when 210 didn't come off the pins easily.

I'll keep practicing snatch form with light weights.  Going to try doing one heavy movement, one light and a back movement during the deload and see how that works.

Signed up for the Olympic weightlifting virtual meet today.

Snatch Practice
bar x many
120 5 singles
140 5 singles
160x1 (best one yet)
170 3 singles  (1 and 3 pressed out 2 was missed altogether)

Clean & Jerk
140x1
200 2 singles (1st was good I pressed out the second)

Squats and rows later.

Later:

Paused pin Squat (pin 4 - 4" below parallel)
140x5
190x3
230x3
260x3
290x1
320x1
350x1 (PR +10 lbs)

BB Rows from floor
245 5x2 sets

Had more in reserve for the squats. 350 was hard, but not a max.

2010-3-25

Snatch Practice
Bar x many

Starting to really get the second pull but bar is still too far from my body and I'm still bending my arms.

Snatches
120x3
140x3
160 1x3 (These are looking better)
170x0,1 (No press out today)

Not getting on my toes. Still pulling/swinging, not jumping.

Clean and Jerk
170x3
190 3x1 (all getting more solid)

Need to work on splitting. The lower I can go the more I can jerk at this point.

Light front squats and presses later.

Later:

Clean and Press (1 clean,multiple presses)
140x3
150x3
160x3
170x2
180x1
190x1 (PR +5lbs)
: http://www.youtube.com/watch?v=lmYIg-aMwvY

165x6 (PR + 1 rep)
: http://www.youtube.com/watch?v=-FP58eTEZYk

Bailing on the front squats.  Maybe tomorrow after parallel pause squats.

2010-3-26

Snatchessssss
bar x fuggin' around
95x3
115x3
135x3
155x2,2,2

C&J
155x3
165x2
185x1,1,1

Bench Press (paused on chest)
185x3
205x3
225x3
245x1
250x1,1,1
225x5

Skuwatsu to 15" box - paused
185x3
235x3
275x3
315x2
345x1
385xmiss (bar slid on my manly sweaty back)

Front Squat
185x3
235x2

More fuggin' around
single arm BB snatches

Went to the public gym today.  Trainer there - god - TWO trainers putting the folks through their bosu paces.  The client of one of them expressed an interest in what I was doing to his trainer, who, while giving me props for "trying," proceeded to rip my form (justified) and tell his client that he needed to spend a long time with PVC pipe before getting to what I was doing for weight.  I'm of many minds on this...yes my form sucks, but I've only been doing it for 4 days or so and why tell your client he can't?  Fraid I'll steal him from you? 

Squats - Had a major form break which hasn't been happening lately unless I'm really beat down.  Almost lost balance at 345 and then the bar slipped on my back @ 385.  I almost recovered but it got out in front of me and it was all over.  And then after taking off some weight I couldn't lift the remaining 325 from the pins.  This is after doing 350 from that height a few days ago.  Time. For. A. Break.  For real.  I've had to move my belt from hole 4 to hole 5 to get the same tightness I had a little while ago.  Double-plus ungood.

Bench was hard.  Shoulders are tired.  If I'm gaining any muscle it's going straight to my traps these days.

Good news is it was a solid session that will promote strength and growth.  I'm primed for a big boost in strength once I pound some calories consistently.

2010-3-26

High Snatch Pulls
165x3
190x3
210x3
225x3

Overhead press
140x12,8

2010-3-28

KCGBP
140x5
180x5
200x3
220x3
240x1
265x1 (PR +5lbs)
250x1,1
225x5  (PR +1 rep)

wearing shoes with 1-1/2 inch heel

Drop snatch to split
bar->140x some

Split snatches
140->160xsome


High Paused Squat to pins (Pin 6 - 4" abv parallel)
230x3
280x3
320x3
360x1
400x1 (90% stop here)

Pullups or chest-supported row and curls tomorrow.

Solid session.  Kept it short and light on the oly stuff and squats to give myself some recovery.  I like the split snatches, but the timing is tricky.  I can't do squat snatches since I don't have enough shoulder flexibility and won't develop it by April 2nd.  The split snatches let me stay upright enough to where I don't have to rotate my arm to a greater degree.  Nice little blister on the right ring finger.  Had to wrap it in tape to the snatches.

3-30-2010

Kinda Deload

Floor Press
230 1x3 sets

Deadlift
425 1x3 sets

BB Row
230 1x3 sets

BB Curls
120 1x3 sets
==================
4-1-2010
Kinda deloading, kinda

Clean and Press
170 1x3 sets

Box Squat, paused,parallel
355 1x3 sets (PR, btw +10lbs and +2 sets)

Chins
BW+90 2x2 sets
+100x1

KCGBP
235 1x3 sets

Short and sweet. Grip strength is down, all the cleans were harder - system is still under stress.
==========================
2010-4-3
3-board Manpon bench (Paused)
full range w/u (paused)
bar x some
135x5
160x3
185x3
210x3
235x3
260x1 (EASY!)
Add board
285x3
300x2
325x1 (PR +10 lbs)
295x4

Zercher from pins (3-4" above knees)
225x3
315x3
365x2
405x1
450x1 (PR +10lbs)

GMs
315x5

Chest Supported Rows
145x5
195x5
245 5x2 sets

Clean and press (1 clean, many presses)
145 8x2 sets

GOOD DAY! Sharted on the zerchers due to mis aligning my elbows under the bar. It started tipping off to the right, but I managed to lock it out. Next time will be a "cleaner" lift, probably.

the bench felt solid off the chest today. I was tempted to keep going in the warmups, because 260 felt light for the first time. I had scheduled 3-board however, so I stuck with the plan. I'm sure I had a 280 or 285 touch and go bench in me today though.

I felt so good I wanted to do more, which is how I get in trouble, so I quit there.
=========================
2010-4-5
OHP from pins (pin 13)
120x5
140x3
160x3
180x3
200x2
220x0
210 1x3 sets

Paused Bench (slow 3 count pause)
140x5
190x5
210x3
230x1
255 1x3 sets

High Anderson Squats (Pin 6)
255x3
280x3
210x2
240x2
380x1 (something down the inside of the left knee made a pop sound)
420x1 (now it feels a bit sore and weak, stopped here)

Sounded like popping your knuckles. Everything still works, but my body doesn't want me to do do any more. I wanted two more sets, but better to stop than make a serious mistake. Think I'm not forcing my knees out hard enough. Andersons felt wrong. Back and behind still tired from zerchers and GMs.
==================
2010-4-6
No-cable cable rows
125x5
200x5,5,8,8,15

BB Curls
100x3
110x3
120x3
130x3
140x3
150x1,1

Close-hands pushups
BW x various
==================
2010-4-7

Pin-Paused Bench Presses (pin 5 - 2 board height)
140x5
190x3
210x3
230x3
250x3
270x2
290 1x3 sets

Clean and press (1 press/clean)
170 1x5 sets

Deadlift
140x5
230x3
320x3
410x2
455 1x5 sets

Romanian DL
320x5

Got my setup back for conventional DL. Got the shoulders moving before the butt did and boy do my hamstrings know about it.

Pullups later.

Later:

Chinups (meant to say chinups before)
BWx5
+25x3
+50x3
+75x3
+100 1x3sets
BWx12

Cuban Presses
50 8x2

45 Degree  Standing press
50 8x2

2010-4-9
Box Squat (15" box, 3 sec pause)
Bar x many
135x5
185x3
235x3
275x3
305x2
335x1
360x1 (PR +5 lbs)
335x1,1

Push Press
115x5
135x3
155x3
175x3
195x2
215x0,0
185x3

KCGBP (3 sec pause)
185x3
205x3
225x2
245 1x5 sets

Hepburn Cheat Rows
245 5x3 sets

Superset
Cuban Press and 45 degree standing press
55 8x2 sets

BB Windmills(curl and press first - Rt Arm only)
55x2,2,3,3

Still run down from DLs the other day, so I just did a PR on box squats and dropped weight for a couple more easy reps.  335 felt heavier this time than 355 did the last time I did them.  Still gonna make some muscle however.

I've got a technique problem on push presses.  I have the strength to get 215 above my head, but I won't go under the bar when it gets heavy, so the darned thing ends up out in front of me.

Each rep on KCGBP was slow but solid.  Just putting the work in.

Windmills really work the muscles all over the shoulder blade, so I'm going to keep adding reps and do these each session till I get to 5's

2010-4-11
Snatches
140 1x20 sets (all were easy)

Clean and Jerk
180 1x10 sets

Clean and Press
140x3
160x2
170x1
180x1
190x1
195x0,1 ( PR +5 lbs - some leg drive on this)
167.5x5 (PR +2.5lbs)

Front Squat
140x3
165x3
190x3
215x3
240x3
265x2
290xfail
230x1 (from the bottom - pin 3)

Notes:

Snatches and C&J
My pulls are neatening up.  Good 2nd pull with straight arms on snatches, but I'm still getting the bar too far from my body. I'm feeling more of the snap in the 2nd pull. All reps were easy.  Add 5 next time.

Cleans are still a bit sloppy.  I worked on getting my grip wider, which makes me a little uncertain in the catch and the jerk.  Right shoulder is mushy so I end up stabilizing the jerk with my elbow, which can only lead to trouble down the road.

All pulls were hook-gripped.  Stopped noticing my thumbs after snatch 6.

Presses
pretty good.  Bending the knees a tiny bit on the 195 and turning the start into a 1/4 push press.  I'll clean that up in subsequent sessions  Pretty good for all the overhead work preceding it.

Front squat
came up too fast on the 165 and launched the bar into my jar.  That smarted a bit. This has fallen off a cliff.  Granted, I'm going deeper than in the past but I'm also using the bounce at the bottom.  Quads are not up to the job.

I'll take two PR's in a session with no complaint though.

195x1 plus a nice little grey-out.  Hence, all the wobbling and nearly taking a knee.
: http://www.youtube.com/watch?v=5-EV2FxMo2E

Looks like I have to forgo the P/L meet here as well.  I'm going to be in Chicago that week and so unable to compete.

2010-4-12

3 board Manpon Bench
barx10
140x5
190x3
230x3
260x3
290x3
310 1x3 sets
280x6

No Cable Cable Rows
150x5
175x5
200x5
225x5
250x5
280x3

And that's good enough.

Right shoulder was a champ on presses.  Possibly stayed too light today - no press was in doubt. Back is fatigued from yesterday so went for a nice triple and called it good.

2010-4-13

Dislocates

Snatch (up to 95%)
bar x a few
120x3
140x3
150x3
160 0x4
160x1,1

C&J (up to 95%)
160x2
170x1
180x1
190x1
200x1
205x1

Clean & Press
140x2
150x2
160x2
170 1x10 sets

I was totally off on snatches today. Butt rise was very prevalent adn I couldn't keep the bar close. Tried the tape on the elbows trick and I think I pretty much kept my arms straight...even past the point I was supposed to. Not getting full triple extension still, I'm pretty sure. 120 felt heavy and the whole snatch session was a struggle.

In contrast, C&J's went beautifully. Timing getting under the bar was right on. Took another person's advice and didn't rush the jerk. Right shin has a perma-scrape.

zerchers later or maybe tomorrow

edit:

Zercher lift from pins (2" abv knees)
135x5
225x3
315x3
365x3
(belt on)
425 1x3 sets (PR +20lbs at this height)

Lunges (rt leg only)
135x5
155x5
175x5
185x5

Front Squats (roxk bottom, 3sec pause)
185x3
205x3
225x3

Cuban Press + 45 degree press (superstted)
55 8x2

Windmills
45 5x2 sets

A lot of folks are reading the three/four active logs.  Why isn't anyone starting their own here?

No better way to get feedback on what you're doing in my opinion and folks are generally supportive rather than needlessly critical in the Olympic weightlifting and powerlifting sphere.  It's only the bodybuilders who have the catfights in my experience.

C'mon, start a log!

2010-4-14

Bench Press (ring finger on rings)
140x8
160x3
180x3
200x3
220x3
240x3 (That's promising!)
260x1,1,1 (paused for 3 count each)
235x5

That went better than expected. Benching a little higher on the torso - my shoulders seem to appreciate that. Chest supported rows and kerls later after work meetings

(never came back to it)

===================================

2010-4-16
Box Squat (18" box)
barx10
135x5
225x5
275x3
315x3
355x3
385x1
365x3
385x1,1
400x1
345x5

2-Board Manpon Bench
full range w/u
barx10
135x5
185x3
215x3
245x3
Add 2-board manpon
265x3
285x1 (and it was hard)

Body don't like benching after squatting.  Shoulders felt weird, weird. Just stopped there.  Might try again tomorrow.

Clean and press
115x3
135x3
155x3
165 1x9 sets, 2x1 set (20-count between reps)

Cheat Rows
185x5
235x5
255x5,5

BB Curls
115x5
125x4,3
135x1

Squats robbed everything else.  Was a little nervous on them today due to not even being able to stand up straight right away upon waking.  Got warmed up and cinched the belt tight, cleaned the sand out of my ladyparts and squatted.  Went fine.  I have some form work to do though.  Picking my butt up off the box rather than squeezing myself off it.  Maybe that's just my style, but it doesn't seem proper.

Had Mr. Trainer and his acolyte in today during squats.  Not a word did I hear this time.  Mr. Weightzenklanger was in as well.  You ain't badass unless you makin' more noise than necessary to get the job done.

2010-4-17
Floor Press
135x8
185x5
205x5
225x4
245x3
265x1 (very hard - disappointing)
245x5 (seems to be a sharp cutoff as to how much weight I can handle today)

Incline DB Flyes
35s 10x2 sets

Upright rows (wide grip)
115 8x2 sets

Front Raises
75 8x2

Front Raises to overhead
65x5,8 (used a teeny bit of swing on second set)

BB Lunges
135x5
185x5
205x5

Weird day. I felt as though I were strong, but I couldn't deliver that last bit of oomph to the bar. All poundages down about 10%.

Weight is down to 193. I haven't been paying attention to eating again.

2010-4-23

Ravenswoos Fitness Center
Clean and press
115x3
135x3
155x3
175x3
195x0
185x1,1,1

Deadlift
225x5
315x5
385x2
465x1,1,1

Front squat
135x3
185x3
225x3
255x3

GM
275x4

Floor Press
135x8
185x3
225x3
245 3x3 sets

alternated with
Cheat rows
245 5x3 sets

Hammer curls
60's 5x2 sets

Rolling triceps extensions
40's 5x2 sets

Tate Presses
40's 5x2 sets

Quick and dirty. well, not so quick but definitely dirty.

2010-4-25
Ravenswood Fitness Center
Clean and Press
115x3
135x3
155x3
170 1x20 sets

Paused Parallel Pin Squat (3 count)
135x5
225x3
275x3
315x3
345x1
375 1x3 sets
345x4

Shoulder Width chins
BW x 5
+45x5
+70x4
+90x3,3

Close Grip Bench Press
135x5
185x5
205x5 (paused)
225x5 (touch and go)

And that's all.  Gonna be sore in the shoulders day after tomorrow, I think.  First 15 C&P no problem.  Easy clean easy press.  The last 3 were a little tough.

Squats were done with the gym's skinny generic belt.  Not much support, but I got it done.

2010-4-28

Clean and Press
barx10
115x5
135x3
155x3
175x2
185x2,1,1,1,1,1,1,1,1 (PR +3 sets)

Low box Squat (13" box shoulder width stance, 2 count pause on box)
135x5
225x3
275x3
315x3
345x1
365x1  (PR height weight, whatever.  Took some grunting to get off the box cleanly)
355x1

Belt makes the difference.  My belt is superior to that belt at the Ravenswood gym.

Floor Press
135x5
225x3
245x3
255x1,1 (damn, damn)
245x2,2 (shit, shit)

1-arm DB Rows w straps
150x5,5
no straps
150x5

Bunches o snatches of various kinds at various weights.  Made my shoulders feel pretty good.

Floor press - 45's are NOT all equally 45.  Thank you, China.  It's good though, because the bar was heavier on the right side, my weak side, so I had to work a little harder for the reps.  But my reps were definitely down.

Trainer day at the commercial gym.  Dammit - those guys should look like they train themselves at least.  One of them was teaching his client to do half-squats - termed simply as squats.  So now the guy thinks that THAT is what is a squat.  Oh well, nunnama bidness.

2010-4-30

Push Press
Bar x 10
95x5
145x3
165x3
185x3
205x0
185x3
175x5
strict press
145x6


Feh.  Shoulders still fragged from the strict presses.  couldn't even hold 205 at the sticking point.

Deadlift
stiff legged
135x5
225x3
315x3
405x3
conventional (belt on)
445x2
475 1x3 sets
Snatch Grip (straps, belt off)
365x1
315x5


Dips
BWx5
+25x5
+45x5
+70x5
+100 5x2 sets

And that was it.  No enthusiasm today, just did the work.  I'm feeling last session still.  The DB rows really nailed my upper back and I could feel the tiredness on deads.

2010-5-2

Clean and Press (1 clean per n presses)
115x3
135x3
155x3
175x3, 2x6 sets

Front squat
235 3x5 sets

That's all for today - midback got hit really hard on the deads and snatch grip deads previous session so no pulling today.  Wanted to rep today and I think it was a good decision since everything felt heavy.  Trained outside in the sunshine with my shirt off.  Sun felt good and I was starting to get energized by the end of the session.

2010-5-4

Floor Press (start from bottom and 3 count pause on reps)
135xx8
185x5
225x3
245x3,1,1,1,1,3

Box Squat (parallel, 3 count pause)
205x3
225x3
265x3
295x2
325x1
345 1x10 sets

Hepburn cheat row
250x1, 3x5 sets

Strict BB Curl from hang
125x2,2,2,5

Not bad. Need to pair up the upper body stuff and watch the rest periods so the workout goes quicker. This took an hour and a half. Didn't do butt-off-the-floor floor presses as I wanted to see if I'd recovered at all. I'm using aerobic steps to rest the weight on for them. They are almost the right height. I do have to kind of roll the weight up into position, which makes the movement a little more challenging and might be hard on the wrists once the weight gets heavier.

2010-5-6

Hang Clean and Press
barx10
115x5
135x3
155x3
175x1
180 1x10 sets

Rack Pull (6" below knees)
315x3
405x3
475x2
525 1x3 sets (PR +30lb)

Snatch Grip Deadlift (straps)
365x2,3,4

Shoulder Width Chins
BWx5
+35x3
+70x1,3
+70x1,1,1,1 (5 sec rest btwn)
+70x1,1     (10 sec rest btwn)
+70x1       (after 20 sec rest)

Close grip bench (paused)
135x5
185x3
205x3
225x1,1,3,2,1

Presses: Trouble keeping my line on presses.  Still tired from the 20 sets a few days ago.

Rack Pulls: Very pleased.  Haven't done any at that height for months and it's nice to see it's progressed.

Snatch grip: Thought I could do reps at that weight, but wasn't certain.  Happy with this too.

Chins:  Was getting impatient with singles and getting tired so I clustered these bad boys

CGBP:  Getting my right elbow in the right places and getting more stim in the triceps and shoulder.

Had a big boy in the gym today.  Sonuvagun bent my favorite bar.  Glad there's someone around capable of that.  Sucked for me, though.

Weighted Walk
235 2x120 feet - lotta oscillation when stepping on the right side today.

I forgot to mention that I tried some simulated Atlas Stone pickups. Took one of my ironmind loading pins to the gym with me, stacked up some weights, put the pin through them and picked them up. I tried to stand straight up with the stack against my chest/stomach but I couldn't keep my grip so I didn't get them very far off my lap.

180x1
270x1

Some old fella was giving me the crazy eyeball while I did this. It must have looked like a freakishly stupid thing to be doing.

What weight and exercise was used to bend the bar? Just curious!

The weighted walk: Did you use DBs or a BB with weight?

5-7-2010

Weighted walks
235 3x120 ft

Getting easier.

Couldn't say and I'm actually assuming that the fellow I saw was the fellow who bent the bar.  The bar itself, an Ivanko, was unloaded when I got to it and I don't know of anyone in my gym, including myself who could load it to such an extent as to bend it.  This guy, whom I'd never seen before, looked like the best candidate because - He. Was. Big.

In my experience bars usually get bent from shrugs since it can be taken from the pins, straps are de rigeur and the range of motion is so small that a LOT of weight can be moved.  I suppose the hand and thigh lift is another candidate, but nobody does those.

I use a barbell for the weighted walking right now.  I may set up the chain yoke again since it's safer in the event of a stumble, but that has challenges in core stabilization I'm not ready to tackle yet.  Last time I did 3 45lb plates per side and it nearly snapped me in half from the weights swinging around.  Thye don't swing much, but enough to make some steps I take a matter of fate whether I complete them or not.

5-8-2010
Floor Press
135x8
185x5
225x3
255 3x4 sets

Box Squat (15" box parallel)
205x3
265x3
315x3
355 1x4 sets

Cheat Rows
255 3x4 sets

Strict BB curl
130 2x3, 3x1

Face pulls
40x15
50x12

Presses and rows were  easier today than last time, squats were harder.

2010-5-10

@ home
Clean and Press (@ home)
115x5
135x3
155x3
165x3,3,3,2,1 (These were really hard for some reason)

@ gym
Power Cleans
135x3
155x3
185x3  Tried a press here and it felt strangely similar to the ones I did at home.  Hmmmmm....)
205x3
215x1
225x1,1,1,1  (PR sets, I think)

Front Squat
255x3
265x2,2,2,2

Snatch Grip DL (straps)
315x3
365x2
405x1 (PR +40lbs)
425x1 (PR +60lbs)
405x1,1   

Shoulder-width Chinups
BWx5 (to strernum)
+50x5
+80x2,2,2,2

Close Grip Bench (paused, 1-count)
135x5
185x5
205x3
225x1,2,1,1

That be all.  Think my home weights weigh more than they say.  Triple presses were super hard with even the 1st rep being difficult.  I tried a press single at the gym and 185 felt just like that first rep with what was supposed to be 165 at home. So I dunno...

Pretty sure I just popped another disc. The pain is just starting to develop as I write this.


Warning: Chain yoke squats can be injurious to your spinal integrity.


Here's what I got done

Floor Presses (from dead start)
165x3,3
215x3
235x3
265x3,1,1,1,1

Chain yoke squats
2 plates/side 2,2
125/side kerplooie

Fucking thing swings as you take it out of the rack. Better keep that middle tight. And use a belt.

2010-5-13

Hip Belt Squats
1 plate x 5
2 plates x 5
3 plates x 5
4 plates x 5
5 plates by 5,6
6 plates x 5 (PR +45 lbs)
: http://www.youtube.com/watch?v=ZVc_uwtCsYo

Chest supported DB row
105's x5,5,6,8,6 (very short ROM unfortunately)

Incline DB curls
55's x 4
45's x 5,4

Here's what the chain yoke squats looked like:
: http://www.youtube.com/watch?v=BdXq5898EBE

2010-5-16

Seated BTN Presses
65x5
115x5,5,5
125x5

Lever Pullups
BW 5x3 sets

Reverse Lunges
BW 1x12

Back hurt really badly after the last training session, though not from the session. I ended up sitting upright with my back under tension for a couple of hours at a social function that night and it caused spasms in the subsequent days. I took a couple of days total bed rest with a heating pad to let it all unkink. Still tweaky if I move wrong, but able to walk about and pick up plates to put on the bar.

Haven't done lever pullups for what seems like forever. It's basically a gymnastics front lever either with body straight or legs pulled in to reduce torque, depending on your strength level. I'm not strong so I had my knees at my chest. Fun and challenging. No DL's today, thanks.

2010-5-17
Floor Press
135x8
185x5
205x3
225x3
245x3
265x2,1,1,1

Leg Press
200x8
400x5
600x3
690x1,1,1

These did not feel good around the iliacus/psoas. Gave up on 'em.

Reverse Lunges
135x5,5
185x5

Chest Supported Rows
145x5
195x5
245x5
265x2,1,1,2,3,3 (PR + 20 lbs)

Took a while to figure out how to do the top weight.

BB Curls
105x5
125x3
130 2x5 sets

Back is feeling better, but I'm not pushing it.  Leg press was disappointing, being down -200 lbs from best, but it was hurting wrong down the inside of the left hip/lower abdomen.  Still, Progress was made on the floor presses and rows.

2010-5-19

Standing Overhead press (no cleans)
barx10
115x5
135x3
155x3
175x2
185x1,1,1,miss,1,1

Sumo deadlifts
135x5
225x3
315x3
365x3 (hm, feels okay...let's try more weight)
405x2 (belt on, still feels okay)
445 1x5 sets (sets 4 and 5 felt iffy on the back, but went up okay)

SHoulder-width chins
BWx5 ballistic
+50x5
+90x2,2,1 = 5 that's all I need.

CGBP (2 sec pause)
135x5
185x3
205x5
225x2
235 1x5 sets

Good session. I may be well enough to start up squats again. Learned how to setup for the top sets of OHPs. Chest up and shoulders back, elbows under the bar. Then I can get a straight line drive up as I come under the bar. That only took 5 years to finally get....

2010-5-20

Hang clean & Press (1 clean/press)
barx15
95x5
115x5
135x5
150x5,3,1,1,2,2,2,2,2 (30 sec rests)

Power Clean & Front Squat(rock bottom, paused)
205 1x5 sets

Front squat (rock bottom,paused)
225x2,2
245x1,1

High clean pulls
245x3
255x3
275x2,2

Good enough.  Had to work off some stress.  Took about 45 minutes.

2010-6-21

Floor Press (start from floor)
115x5
165x5
215x5
265 1x6 sets

Squat (3 count pause at bottom)
165x3
215x3
265x3
315 1x6 sets

Had to monkey with the height of the supports the bar was resting on. Spent a lot of energy and screwed my setup on the first 4 sets by having to roll the bar hard into my hands and then press it up. Last two sets I got it up on the cinder blocks and plates to where I could use a minimal rolling motion to get it into position and so the press was easier.

Wish I hadn't had to sell my power cage...

Tried to make it a 3 sec pause on squats, but time runs differently at the bottom of a squat so it probably wasn't as long as 3 seconds.
==============
2010-5-23
Clean and press
115x3
135x3
155x3
175x1
185x1,niss
175x1,1,1,1

Snatch Grip Deadlift
175x3
215x3
265x3
315x2
365x1,1 (straps)
335x1,1,1,1
----------------
2010-5-24
Cheat BB rows
265 2x6 sets

Close grip Bench (paused)
215 2x6 sets
-----------------------
2010-5-25
Floor Press (start from floor)
115x6
165x3
215x3
265 1x7 sets

Paused Squats (3 count)
165x3,3
215x3
265x3
315 1x7 sets

Shoulder Width Chins
BWx5
+50x5
+90 1x7 sets

BB kahurls
115x3
125x3
130 1x7 sets
-------------------
2010-5-27

Clean and Press
130x3
145x3
160x3
175 1x7 sets

Snatch grip deadlift (straps)
335 1x7 sets

Cheat BB Rows
265 2x7sets

Close Grip Bench
215 2x7 sets
----------------------
2010-5-28

training today because the weekend is too busy.

Floor Press
135x8
185x5
225x3
245x3
265 1x8 sets (first 4 sets hard, the rest...hard)

Paused Squat (3 sec)
245x3
275x2
315 1x8 sets (all easy and each held for 1-thousand 1, 1-thousand-2, 1 thousand 3)

Shoulder-Width Chins
BWx5 (ballistic)
+50x5
+90 2x8 sets

BB Curls
115x3
130 2x8 sets

I get to up the poundage now.
------------------------
2010-5-30

Clean and Press
115x3,3
135x3
155x3
175 1x8 sets

=====================================
2010-6-1
Snatch Grip Deadlift
135x5
225x4
275x3
305x2
345 1x8 sets (straps on, easy on the back but killing my hands even with straps)

Cheat BB Rows
265 3x4, 5x1

Close grip Bench
135x8
185x5
215x3,3,2,2,2,2

Clean and Press
115x5
135x3
160x3
165x3
175x1
180 1x4 sets (These'll go better if they're first in the session)
-------------------
2010-6-3
Floor Press
175x5
215x5
270x3,3,2,2

Paused Squats
215x3
265x3
305x2
325 1x4 sets

Straight Arm BB Pullovers (bench-width grip)
65 5x3 sets

Straight arm BB front raise (bench Width Grip)

BB Curls (strict)
65x5
115x3
135x3,3,2,2

L-Hang to cheated front lever and row
BWx4,2,2,2 (ugly fun here)

Couldn't get to the gym to do weighted pullups, so I put my squat stands on the highest setting put the bar on 'em and did the last exercise there. Hell of a lat pumper. I might try to get good at these.
------------------
2010-6-5
Clean and Press
115x5
135x3
165 3x4 sets
180 1x4 sets

Deadlift
225x5
315x5
405x2
455 1x4 sets (this may be too heavy to start with)

Cheat Rows
270 3x4 sets

Close Grip Bench
185x3
220 2x4 sets

Ab wheel from knees
8x4 sets

Felt strong on everything but DLs today. May start at 405 and work back up over the cycles. 10 cycles'd have me back at 500 for 8 sets which would be a first..
-----------------------
2010-6-6

Floor Presses (from the bottom)
135x5
165x5
215x5
270x2,2,3,2,2

Squats (paused, 3 count)
215x2
265x2
295x2
325 1x5 sets

Cheated Front Lever Rows (legs vertical)
BW 3x5 sets (last lever of each set held for 5 sec)

Not bad for having helped a friend move yesterday and being sunburned beyond recognition today.

edit:

Think I'm going to start putting some 75% squats on off days. I've been doing that for overhead press and it seems to be making that lift more solid. Maybe it'll work for squats.
------------------
2010-6-8

Working with a neck stinger that I got from the cheated front lever rows.

Overhead Press from Rack (with stinger)
115x3,3
135x3,3
145x3
165x1,0,0,1
145 3x4 sets

Had to go with a closer grip to keep the neck stinger quiet. Right shoulder still didn't like it. Down 20 lbs and 3 reps. Mebbe better next week.

Deficit DL (4" block, small plates and shoe with a heel)
215x3
265x3
315x3
365x2
415x1 (DOH),1,1
385 1x2 sets (D O Hand)

Cheated BB Rows
115x5
165x5
215x3
270 3x4 sets

Wanted 5 sets on rows, but neck hurt every rep and I didn't want to continue. DLs seemed to loosen it up a lot, but not enough to go all out.
-----------------
2010-6-10

Floor press
165x8
215x5
270 3x6 sets

Squat
215x5
265x5
335x1,3,2,1,1,1 (depth sucked on first three sets)

Deep Squats
265 3x3

Cheated Front lever rows
BW 3x6 sets

EZ kurls
100x5
115x5
135x3, 2x5 sets
-------------------
2010-6-11

Going in: Eager to train. 4 hours sleep and neck is tweaking a bit, but I want to lift. BW=184

Clean And Press
115x5
135x5
150x3
165x2
180 1x6 sets

Deficit DL (6" box)
225x5 (DOH, Clean-width Grip)
315x3 (ditto)
385x2 " + belt on
405x2,1,1,1,3 (ditto the ditto)

Cheat BB Rows
270 3x6 sets

CGBP
220x3,2,3,3,2,2

Front Squat
225x5


Ab Wheel from knees
8x5 sets

Notes: Strong on everything today. Lost the groove a couple of times on C&P but powered 'em up anyway. Very surprised by DDL, as 385/405 was hard last time I did them. Tempted to raise weight on CGBP, but I'm going to run out the sets as planned; if I get 3 reps/set that would be cool but I don't need to push it.
--------------------
2010-6-12

Mood: good, ready to train but a bit fatigued.
Weight 184

Dug a hole at the beach 5 feet in diameter and 5 feet deep for all the boys there to dive into, plus a ramp for the smaller ones. Girls won't jump into deep hole for some reason.

BTN Push-Press
barx10
115x5
145x5
165x5,5

Really feel these in the back of the right shoulder and tarp. They're doing something good.

Power Cleans
135x5
165x3
185x3
205x2
225x1
230x0,0
225x0

Didn't have more than one it looks like. That 225 felt easy though - must be the "Centipede's Problem."

Deep Squats
265x2,5,5

Split my shorts in the back all the way to the inseam on the 3rd rep. Tucked my sweat towel in the back of my pants and did the last 2 sets. Second time in a week.
---------------------
2010-6-13

Floor Press + squat mini-circuit
185/225 x 5/3
215/265 x 5/3
245/305 x 3/3
270/335 x 2/1, 1/1x6 sets

Cheat Front Lever and Row
3x7 sets

BB Curl
2x2 sets,1x5 sets
-------------------------
2010-6-14

80% day

BTN Push Press
115x5
145 5x2 sets

Power Cleans (non-rotating bar)
165x3
185x2, 1x9 sets

Front Squat
235x5

And that's all. Didn't want to do it today, but I also wanted to do it today.

2010-6-15

24 hour Fitness
Mood: Good. Eager to train. Almost antsy.
weight: 186

Clean and Press
115x5
135x3
150x3
165x3
180 1x7 sets

Deficit Deadlift (6" deficit)
225x3
315x3
405 1x7 sets

Cheat rows
270x3,3,3,3,2,2,2

Close Grip Bench (paused)
220 2x7 sets

Drove down to Millbrae to drop $600 on new tires. Since Firestone had my car I figured I'd take a walk and check the neighborhood and lo and behold! a 24 hour fitness. Bought some shorts and a t shirt, paid the day fee and pushed some weights around.

Presses were easy-peasy. Never a rep in doubt. Didn't have any chalk so I couldn't double-overhand the deadlifts but those went up pretty fast. Was getting tired on rows, I might have to rearrange things and put rows on floor press day. CGBP also easy.

Good day of training.

2010-6-16

80% Day

BTN Push Press
115x5
145 5x2 sets

Deep Squats
135x5
225x5
265 5x2 sets

Strict BB Row
215 5x2 sets

BB Lunges (right leg only)
185 5x2 sets

This took half an hour. BTNPP felt very heavy today - should have done just one set.

2010-6-18

BW = 187 and I have like no fat.  I'm starting to look freaky in the shoulders.

Mood:  Not feeling much like training today.

Floor Press (from bottom)
165x5
215x5
245x3
270 1x8

Squat
215x3
265x3
305x2
345 1x8

Cheated Front Lever and row
BW 3x8 sets

EZ Curls
135 2x6 sets
135 1x2 sets

Notes:

Floor Press: I've gone from doing 6 sets of easy triples to 8 sets of hard singles.  The extra workouts are hurting more than helping.  Once again I went for too much and I was lucky to finish this cycle at all.  Dropping the majority of extra work, except for overhead press extras and I'll be scaling that back.

Squats:  Need to get a few more warmup sets in there.  Wasn't really warmed up until the 4th set.  It's asking for something to break squatting a good percentage of max with not enough warmup.

Cheated Lever Rows:  Vidded myself and I'm not getting my torso parallel to the floor.  Fixed that in sets 5-8.  I think I'll progress anyway by bending the legs so the thigh is vertical but the calves are at an angle to the floor.

Curls:  Nice and solid.  With the volume scale-back 140 should be no problem.

In general, the Hepburn program has enough volume at high enough intensity that extra work isn't needed really.  I think that this is where I screw it up, always adding extra stuff and then blaming the program for feeling beat down.

2010-6-21

BW=184 lbs (83.63 kg)

Clean and Press
115x5
135x5
150x3
165x3
180 1x8 sets  (super easy)

Deficit Deadlits (6" box, DOH grip, clean width)
225x5
315x3
405 1x8 sets

Cheat BB Rows
270 3x8 sets

CGBP (paused)
220x2,2,3,3,3,2,2,2

The extra day's rest was good.  Everything was pretty easy.  Still having lockout probs on the CGBP, but completing the sets.

2010-6-22

BTN Push Press
125x5
145 5x2 sets

Neck thingie is stinging less and less.

2010-6-23

BW=186
Mood: Excited


Floor press
165x8
215x5
245x3
275x1,1,1,1

Cheat Rows (clean width grip)
275 1x4 sets

Squats
225x5 deep,paused
275x5  deep, paused
315x2 (below parallel, belt on)
355 1x4 at least parallel

BB curls
140 1x4 sets

Ab wheel (from knees)
10x4 sets

Notes:  Couldn't wait to train today even though I knew floor press would suck.  I was looking forward to squats.  355 has never been so easy.  I was holding them in the bottom for a bit and getting back up was no problem.

2010-6-24

Deep Squats
165x5
215x3
275x3 (started doing good mornings, so it's not a good day to do more than this)

front squat
225x3
265x2

Good enough.

edit: or not.

Rolling Thunder
75x3
100x2
115x2
135x1,1 (PR +5 lbs)

Rotating D-handle
100x3
175x2
200x1,1

2010-6-25

BW=181 (okay - that's a little TOO low)
Mood: good. Be even better once I eat.

Clean and Press
w/u Bar presses and cuban presses
115x8
135x5
155x3
170x2
185x1,0,1,1,1

Deficit Deadlift (6" box. clean-width grip)
DOH
225x4
315x3
415 1x4 sets (PR for DOH deadlift - +10lbs)
: http://www.youtube.com/watch?v=uayggWTch5k

Cheat Lever and Row (calves parallel to floor, thighs vertical)
BWx3,4,3,3 (last set was crappy)

CGBP (paused)
225 2x4 sets

1-legged GM (right side)
135 5x2 sets

Notes:

Started the session with a bit of sciatica going down the left leg but decided it wasn't bad enough to not do lower body stuff. All these little aches pains and annoyances will go away once I gain weight. They're signs of a system reaching tolerances. So I need to expand the system again.


C&P: Mis-grooved the second set so badly that I couldn't even push press it. I tried three times to get it off the shoulders and each attempt went out in front. Settled down and nailed it in subsequent sets. I had to take my grip a bit wider than usual to make the press, though the ones that went up were smooth enough to look at.

DDL: Grip was still tired from yesterday so I was a bit surprised I didn't have to resort to straps or mixed grip. These will get easier, especially when I put the weight back on my frame.

Cheat Lever+row: Can't row as high with my legs out farther. I'm hoping these will get better over the next two weeks.

CGBP: Got a binding point in the right pec/shoulder about 2/3rds of the way up the mucks with my lockout. I did some one-arm fatman pushups to work it, but it's a strange animal. I'll keep at it.

2010-6-26

BTN Push Press
65x5
115x5
135x5
150 5x2 sets

Nice deadlifting!

Thanks, Christian.

2010-6-27

BW=185
Mood: wondering if I should rest an extra day.

Floor Press
150x8
185x5
215x5
245x3
275x2,2,1,1,1

Squat
135x5
225x5
275x3
315x3 (belt on)
355 1x5 sets

Cheat BB Rows
225x5
275 3x5 sets

BB Curls
140 1x5 sets

Squat comparison

Here's a squat max I did last November in a PL virtual meet, a few pounds heaver than I am now (187)
: http://www.youtube.com/watch?v=E1U4A9bOkFA

One of 5 singles that I did yesterday @185

: http://www.youtube.com/watch?v=cw6gy0H5uGg

Yesterday's was easier and one of 5 sets and is definitely not a max.  I think the new medium-stance squat style works better for me.  I was more comfortable at the bottom and the ascent was faster.  I think the belt helps quite a bit as well

2010-6-29

BW=186, AD

Clean and Press
115x5
135x5
155x5
170x2
185 1x5 sets (not hard at all)
: http://www.youtube.com/watch?v=Udo0GCWsAYA

Deadlift
225x3
315x3
405x2
475x1
525x0
505x0 (broke it off the ground but that was it.)
455 1x4 sets  (very hard sets)

Good Morning (close stance)
225x5
245x5
265x5 (belt)

CLose grip Bench
225 2x5 sets

Cheat front lever and row (thighs vert/calves horizontal)
BWx4,4,3,3

Ballistic Pullups
BW 5x2

Notes

C&P - Solid. No worries here.  Hang-cleaned 'em all too.

DL - 6" deficit deads did nothing for my conventional DL as I expected.  I'll be power cleaning next time so we'll see if that got stronger.  Moving to 3 singles around 90% followed by GMsx5.  My DL is weak in the back - I can't feel the hamstrings working after the squeeze off the floor as they ought to.

CGBP - all sets easy.

2010-7-1

BW=183
Mood: Wanted another day off

Floor Press
135x8
185x5
225x5
250x3
275x3,2,2,2,1,2

Squatches
225x5
275x3
315x3
345x2 (belt on)
375 1x3 sets
335x5

BB Cheat Rows
275 3x6 sets

BB Curls
115x3
125x3
140 1x6 sets

Notes:

FP: getting stronger but major power loss on each rep. Rep 1 flies up, rep 2 powers up okay and rep 3 grinds.

Squats:  375 is clearly not a max, which is encouraging as regards the Hepburn program and is a PR for this body weight.

2010-7-8

BW=181
Mood: 3 hours sleep and no dinner or breakfast.  Not sure how it's gonna go today

Clean and Press
115x5
135x5
155x3
170x2
185 1x3 sets
165x4

Deadlift
225x5 (DOH)
315x3 (DOH)
405x1
435x1 (Belt on)
465 1x3 sets

GM
270 5x2 sets

Cheated Front lever row
BWx4,5,5,5

CGBP
225 2x6 sets

Got in late from the trip.  Too frazzled from the flight to sleep and appetite down so I didn't eat.  Just happy I could do the same weights today even if I couldn't keep to the set progression schedule.  Once I settle down and eat it'll get right again.

2010-7-9

BW=181
Mood:  Back is tired and I'm whiny. 11 hours sleep.

BP
barx10
165x5
195x5
215x3
235x3
255x1,1,1
230x5

Box Squat (17" box)
225x4
255x3
285x3
315x3
345x1
365x1,1,1
330x5

High Pulls/Shrugs from hang
265x3,5,8,10

BTN Push Press
150 5x2 sets

BB Curls (strict-ish)
125x5
140x2
150x1,1,1
135x5

Ab Wheel (from knees)
15,12,12,10

Notes:

Bench is pretty solid for this bodyweight, but still pathetic. 

Squat is okay.  Back was tired from yesterday.

BTN PP was easier than in the past

Ab wheel doesn't wreck me anymore.

2010-7-11

Push Press (from rack)
115x5
135x3
155x3
175x3
195x2
205x1
215x1,1 (PR +10lbs - thank you ab wheel)
195x4 (PR +1 rep)

Deep Paused Pin squat (Waaaaay below parallel)
235x3
265x3
295x2
325x1
330x1 (PR +5 lbs?)

Pulled left adductor.  Not bad, but I thought it a good idea to stop there.


Hepburn rows
255 5x3 sets

1-arm bb presses
65x3
75x2
85x1
90x1 (Push Press)

2010-7-13

BW=dunno
Mood: fuck it.

Floor Press (from bottom)
175x5
205x5
225x3
245x3
265x2
285x1
305x0
295x0
255x4

Deadlift
225x3
315x3
385x2
435x1
475x1

GM's
270 5x2 sets


Cheat lever rows
BW 5x3 sets

Feeling beat today.  All weights felt 20 lbs heavier than they ought to.  Maybe a bit overdone or haven't adapted to the intensity increase yet.  S'all right.  Got my singles.

2010-7-16
BW=182
Mood: Raging angry

Clean and Press
barx10
115x5
140x3
155x3
170x2
185x1
190x1
175 2x3 sets

Squat
225x3
255x3
285x3
315x3
345x2 (belt on)
380x1
385x1

Walk outs (3 steps back unlock the knees and hold)
425x10 sec
455x10 sec
485x10 sec
515x10 sec
545x5 sec
585x5 sec  (Most I've done outside a power rack.)

Squats again
365x2,1
340x4

Bar felt light on the back all through the movement, but ass and hams were straining at bottom

Pullups
BWx5 (ballistic to short ribs)
+35x5
+70x3

Chins
BW+70x5,5

That's it.

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)
: http://www.youtube.com/watch?v=lPqlkMhfyIk

350x1 (PR +20 lbs)
: http://www.youtube.com/watch?v=amp1X1CEK58

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
: http://www.youtube.com/watch?v=ymIig8SlvoE

Band Squats (Avg Bands)
225x3
275x3
225+bandsx2
275+bandsx1
315+bandsx1,1,1  (PR +50lbs)
: http://www.youtube.com/watch?v=zgsSHIimOCE
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.

Looks good, a 30lbs meet PR would be sweeeet. Go for it! :)

2010-8-16

Press from the rack
115x5
135x5
155x3
170 1x5 sets


Squats
170x5
215x3
255x3
315x2
335 1x5 sets

Snatch High Pulls
265 5x2 sets

That's it.  last light session before the meet.

2010-8-22

BW=180

Clean and Press
barx15
115x5
135x5
155x3 (it was a hard triple, too)
170x1,1
175x1
180x1
185xgot out in front of me

Front Squat
185x3
205x3
225x3
245x1
265x1

Sumo DL
315x3
365 3x3

Overhead Close grip Press
135x5
145 5x2 sets

Pullups
BWx5 to sternum
+50 5x2 sets

Ez Bar Kerls
105x5
115x5

Wanted to train today but felt depleted still from the meet. Stopped before maxes (mostly). Gotta get used to sumos again. First pulls sucked, but third set's reps were fast.

2010-8-24

Push Press from the rack
115x5
145x5
165x3
185x3
195x2
175x3

Power Cleans
135x5
185x3
195x3
205 1x3 sets

High Bar Jump squats
225 3x3

Pendlay rows
225 8x2

Incline DB press
75 8x2

Lower back is freaking tired. Did things that required power rather than slow application of force. Got my toes to leave the floor on jump squats. Cleans need work again - I don't need to pull the bar so high, I just need to learn to get under it at the right height.

2010-8-26

BW 184

Squat Clean and Press
115x3
135x3
155x2
170 1x7 sets

Front squats
185x3
205x3
225x3
245x2
265x2 (belt)
275x1
285xfail

Snatch High pulls
275x5,5 (in outstandingly crappy form)

1-arm BB press (rt)
45x5
65x5
75x3
85x0,1
70x5

Felt really off today. Hitting reasonable numbers but they feel harder to get than they should. I think my expectations are really high is all.

Squat clean and press: Having trouble making the arm transition from clean receiving position to press position.

Front squat - may need to work reps on these rather than singles.

Snatch grip high pulls: total clusterf***. Do these before strength work, since they are explosive.

2010-8-28

BW=182


Clean and Press
115x5
135x3
155 1x15 sets, 4,1

Squats
225x3,3
275x3
315 1x8 sets
335 1x7 sets
335x2,3

DB row
100's 2x10 (rt), 1x8 (left)

Wanted to stay lighter today and get in a lot of reps.

2010-8-30
Push Press
115x3
145x3
165x3
185x3
200 1x10 sets

Press
170x0,0 ?!
155x3
165 1x10 sets

Front Squats
165x3
215x3
245x2,1x8 sets

Cheat Rows
245 5x4 sets

Did the cheat rows like clean pulls.  Really felt them in the hamstrings.  Good stuff.

2010-8-31

1 minute rest between all sets. Explosive lifting attempted.

Bench press
135x5
185x5
225 1x5 sets

Squat
205x5
255x3
295x3
320 1x5 sets

Deadlift
315x5
405 1x5 sets

Clean and Press
135x5
160 1x5 sets

Cheat Rows
245 1x5 sets

Pullups
BW+60 2x5sets

misc arm stuff
some x who cares

tryin' sumpin differnt. Let's see how it turns out.

2010-9-1

1 minute rest between all sets. Explosive lifting attempted.

Bench press
135x5
185x5
225 1x5 sets

Squat
205x5
255x3
295x3
325 1x5 sets

Deadlift
315x5
405 1x5 sets

Clean and Press
135x5
160 1x5 sets

Cheat Rows
245 1x5 sets

Pullups
BW+60 2x5sets

misc arm stuff
some x who cares

Day 2 done. 3 more days of this.

2010-9-2

Bench Press
225 1x5

Squat
325 1x5

Deadlift
405 1x5

Clean And Press
160 1x5

Stopped there. T'was 2 AM 9-3-2010, but I'm counting it for 9-2. Gonna have to double up on rows and pullups today to get the week's reps in.

2010-9-3

Bench Press
barx20
135x5
185x5
225 1x5 sets (3 count pause - these are getting easier)

Squats
225x5
275x3
325 1x5 sets (paused these too)

Deadlift
315x3
405 1x5 sets (starting to hit a groove.  Not fast,but getting easier)

Clean and Press
135x5
160 1x5 sets  (don't even feel these)

Cheat Rows
245 2x5 sets

Pullups
BW+60 4x5 sets

Feel good.  Little twinges here and there but nothing food and 2 days off won't cure.  One more session at these poundages.

9-4-2010

Squats
barx15
135x8
225x5
275x3
325 1x5 sets (paused)  very fast today

Bench Press
135x8
185x5
225x1,1,3  (paused)  also very fast today

Deadlift
315x5
405 1x5 sets  Easy pulls and - yup - fast


Clean and Press
135x5
160x3,5  Not too hard at all

Cheat Rows
245x5

Pullups
BW+60x5,3,3 and hold 5 sec

Misc arm stuff

Debating whether to bump by 5 on upper body and 10 on lower or keep it to 2.5 and 5 lbs respectively as planned.  Today was almost ridiculously easy.  Got sweaty but no rep was hard.

2010-9-6

BP
barx15
135x8
185x5
230 1x5 sets

Squats
225x5
275x3
330 1x5 sets

Deadlifts
315x5
410 1x5 sets

Clean and Press
135x5
165 1x5 sets

Cheat Rows
250 1x5 sets

Skipped Pullups - biceps feeling tweaky.  Developed a bad habit of pulling with them on DL's which I caught tonight.

2010-9-7

Had to squeeze this in during son's soccer practice, so I condensed the sets into reps.  Didn't push it though and stopped the sets when the reps slowed

Clean and Press
90x8
135x5
165x3,2

Squats
225x5
275x3
330x5  (no strain at all)

Bench Press
DB w/u
70's x8
90's x3
BB
230x1,1,1,2

Deadlift
315x5
410x3,2

Cheat Rows
250x5

Pullups
BW+65x5

Arm swole activities
some x some

Less than an hour today, dripping wet but not too tired.  Getting more used to the work, I think.  Only hard thing was bench.  I can MP after BP but the reverse doesn't seem to work so well for me.

2010-9-8

BP
barx20
135x8
185x5
230 1x5 sets (3 count pause)

Squats
135x8
225x5
275x3
330 1x5 (5 count pause)

Deadlifts
315x5
410 1x5 sets

Clean and Press
135x5
165 1x5 sets

Cheat Rows
250 2x3 sets

Pullups
BW+65 3x3 sets

Bench feels slow right off the chest and then it blows right up. Strange. C&P's felt easier than Monday. Squats are super easy right now. The lighter weights on squats are actually harder than the heavy sets.

2010-9-9

BP
barx20
135x8
185x5
230 1x5 sets  (3 count pause)

SQ
135x8
245x5
295x3
330 1x5 sets (3 count pause)

DL
315x5
410 1x5 sets

Clean and Press
135x5
165 1x5 sets (forearms appreciate being able to drop the weight)

Cheat Rows
250 1x5 sets

Pullups
skipped

Misc Arm bidness

Today was much harder than yesterday.  Less than 18 hours between sessions is the reason I would guess.  Every rep solid however.  Skipped pullups because that's 1200 lbs of recovery there.  Looking forward to the weekend off.

2010-9-11

BP
135x8,8
185x5
230 1x5

SQ
135x5
205x3
255x3
295x3
220x3

DL
315x3
365x2
410 1x5

CP
135x5
165 1x5

Cheat Rows
250 1x5 sets

BB Curls
115x5

DB OH Triceps Extensions
30 10x3 sets

Starting Wendler's 5/3/1.  Conditioning is now part of the mix.

2010-9-13

Cycle 1, week 1, day1 - MP
115x5
135x5
150x5

BBB sets
100 10x5 sets

Pullups
BW 10x5 sets

Unreasonable, ridiculous pump in my shoulders and lats.

2010-9-15

Cycle 1 Day2 - Deadlifts

280x5  (DOH)
325x5
365x5  (no belt)

RDL+jump shrug
250 10x3 sets  (straps, clean grip)

Jump Shrugs
250 10x2  (straps)

Misc vanity work (arms of course)

Sucked-a ze ballz.  Everything felt heavy and slow.  Not used to training 3 hours after I wake up.  Better with PM training.

edit:

2010-9-15 Cardio (?!)

Treadmill
5mph x incline 3 x 12 min

Stairmaster
36 floors @ level 7 x 10 min

I'm sure this will feel good at some point...

2010-9-16

C1 W1 D3 - BP

BP
155x5
176x5
200x11 (est max 273.26)

Ultra Wide 2-Board Presses
200 10x3 sets

CGBP
185 5x4 sets

Pendlay Rows
185 10x5 sets

2010-9-17

C1 W1 D4 - SQ

SQ
235x5
265x5
305x5

ATG SQ
205 10x5 sets (This...*pant*...is...*pant*...very...*pant*...aerobic..)

2 1/4 mile runs with a 1/4 mile walk between them. Got a mile on the treadmill last time I did it, but treadmill does the kickback for you whereas if you actually run you have to propel yourslef forward. Calves and ass keeramping like...like.....well they just friggen cramped, okay?

2010-9-19

C1 W2 D1 - MP - 3's
barx15
115x5
125x3
140x3
158x4

BBB MP
100 10x5 sets (tried to make these faster than last week)

Pullups (med. neutral grip)
BW 10x5 sets

Forearms
ext 20x10x2 sets
Flex 40x10x2 sets

Because I always wanted working man's forearms. Gonna start hitting calves as well so bartenders quit trying to jam olives over my feet.

2010-9-20

C1 W2 D2 - DL, 3's

DL (all sets double overhand)
w/u 225x5 fast

305x3
345x3
387x4 (est max 438.55, TMax+8.55)

Clean High Pulls
237.5 5x4 sets

RDLs
237.5 10x3 (down slow, butt out, explode up)

Getting more glute and ham into the DL rather than depending mainly on my lower back. I suck at high pulls, they don't go high at all. Think I'm doing double extension rather than triple due to very weak calves.

2010-9-22

C1 W2 D3 - BP, 3's

BP
w/u 115 10x2
165x3
190x3
215x4 - est max = 243.64 = TMax+8.64 (1st rep paused for 3 count)

BBB
145 10x5 sets

Pendlay Row
185 10x5 sets

2010-9-23

C1 W2 D4 - SQ, 3's

W/u
BB x 10
135x10
185x5
225x3

work sets
250x3
285x3
320x4 (est max 362.62 = Tmax+7.62)

BBB ATG Squats (high bar)
215 10x5 sets

ab wheel from knees
12,10,10

1 legged squats to 13" box - right leg
BW 5x3 sets

Work sets were easy and pretty fast, nothing to comment on there otherwise.

I tried to do the BBB ATG squats with low bar, but I can't get down there correctly due to hitting the squat rack supports at the gym.  I went high bar and then I could hit depth.  The weight's light enough that I can stay upright but heavy enough to kill my thighs and butt.  So not used to that range of motion - it takes 5-10 minutes to get my breath back after a set.  It's harder, too, because my stance is closer and I'm concentrating on descending and rising on my weak right leg.  I just wanted a nap after that.

I think I would have been better off to wait another day before doing this session, but I was motivated, hit all my reps with some to spare  so what the hell.

2010-9-25

C1 W3 D1 - MP, 5-3-1

BW=185

MP
BBx15
115x5
135x5
150x3
166x3 (est max 182.58, Tmax+5.58)

BBB MP
115 10x5 sets

Pullups
BW+10 10x5 sets

Can you say scapular winging?  I gots it.  Eric Cressey, here I come.

What you gona do to combat the winging? Using Assess and Correct?

Tape.

No, seriously now - Cressey wrote a bunch of articles that deal with shoulder correction and rehab.  One set is called "Shoulder Savers" and appears on the T-nation website in three parts.  I'm just going use some of the exercises mentioned in the article to strengthen the area so that the winging is less likely to occur.

For me, a good portion of rehab is just teaching the shoulder to stay back.  I let it go slack and forward for a few years after I unknowingly slipped my biceps tendon from it's groove in the shoulder.  Got it fixed eventually, but the brain has kept the pattern of slackness to ease pain that isn't there anymore.  Gotta retrain my brain, basically.

2010-9-26
C1 W3 D2 - DL, 5-3-1

DL
w/u
BBx15
135x8
225x5
275x5
work sets
323x5
366x3
409x4 (est max 463.48= Tmax+33.48 lbs)

Clean High Pulls
240 5x4 sets (nice and high too)

RDL's
240 10x3 sets  (fast, but need to get faster)

Scap retractions/protractions
20 x 2

DB prone incline laterals
15's 8x3

Calf raises
200 10x2 (3 count pause at bottom)

Good session.  Solid on everything important.

2010-9-28
C1 W3 D3 - BP, 5-3-1

BP
w/u BBx15,115x10
work
176x5
200x3
225x5 (est max 262.46, Tmax+32.46)

BBB BP
165 10x5 sets

Pendlay Rows
190 10x5 sets

Could have gotten 2 or 3 more on 1's set.  Bumped BBB BP sets by 20 lbs - I'll use that poundage next cycle too.

2010-9-29
C1 W3 D4 - SQ, 5-3-1
SQ
w/u BBx10, 135x10, 185x5, 225x5
work (belt on)
266x5
305x3
337x3  (est max 370.67=Tmax+15.67)

BBB ATG SQ
225 10x5 sets

Ab Wheel from knees
12x4 sets

BB Curls
117.5 5x2 sets  (gettin' easier)

Scap Crap
High and low band pullaparts (choked 1/4 way in)
Mini 15x2 sets, high and low

No single rep was too hard, but the workload has been adding up over the last 3 "weeks" and I can use that deload.  Top weight on squats felt heavier than it has in the past, which I attribute to the facts that I
1) condensed the workload in the 1st week, and
2)boosted BBB squat weights each week by 10 lbs. 

My original plan was to boost it by 10lbs PER MONTH.   I'll be adhering to that next cycle.

New weightlifting shoes came last night.

Been popping some snatches and overhead squats in the garage today and I gotta say, the shoes make a world of difference. The solid raised heel is making me really stable and making it possible for me to overhead squat at all.

2010-10-1

C2 W1 D1 - MP, 5's
117x5
135x5
153x8 (193.76=Tmax+13.76)

BBB MP
115 10x5 sets

Pullups
BW+10 10x3 sets, 8x2 sets

I felt pretty good so I skipped the deload week.

2010-10-3

C2 W1 D2 - DL,5's

Snatch High Pulls
115 3x2
145x3
175x3
205x3
225 3x2, 2x2

DL
286x5
330x5
374x6 (est max 448.73=Tmax+8.73)

RDL's
265x10,8 (was supposed to be 245. Egregious misload)

SLDL
265x10 (This is where I realized I had misloaded by 20 lbs)

No wonder the assistance work felt heavy...

======================
2010-20-4
C2 W1 D3 - BP 5's

BP
156x5
180x5
204x12 (est max 285.52=TMax+45.52)

BBB BP
165 10x5 sets

Pendlay Rows
190 10x5 sets (lots easier than last cycle - last three sets w/ bench width grip).)

Arm stuph & scap crap

Entered the SPF Raw Fall Men's Open, to be held in Sacramento CA, Nov 6th.  I'll be in the lightweight division, obviously.

It's not about winning - it's about competing; getting up on the platform and measuring your performance against a set of conditions and rules and seeing if you can hold it together to pass muster.  What someone else does is not the point - the point is: Did you do as well as you expected to and did you get better than last time?

Last few days of training.

2010-10-11

C2 W2 D3 - BP, 3's
168x3
192x3
216x5 (Est Max 251.96=Tmax+11.96)

BP
195 5x5

Pendlay row
225 5x5

CGBP
185 5x2
================
2010-10-10

C2 W2 D2 - DL,3's
135x5
225x5
308x3
352x3
396x4 (est max 448.75=Tmax+8.75)

DL
355 5x5

Ab Wheel from knees
12x4

Hamstrings were pretty tight from squats 4 days ago, but these all went up pretty smoothly.
================
2010-10-8

C1 W2 D1 - MP,3's
126x3
144x3
162x4 (est Max 183.58=Tmax+3.5Cool

MP
145 5x4, 6

Pullups
BW+53 5x5

Upping intensity and reducing overall workload running up to the meet. I'm taking a deload after the first week of cycle 3, so cycle 2 will go directly into cycle 3, deload, then the meet, possibly a week off after the meet and then pick up on week 2 of cycle 3. I'll work up to openers on week 3 of cycle 2 and do 3x3 on assistance.

C2 W2 - normal,5x5 assistance
C2 W3 - normal+openers,3x3 assistance
C3 W1 - normal(prescribed reps), 3x5 assistance
Deload - 40,50, 60%
Meet

C3 W2 - normal, 10x5 or 5x5
================
2010-10-6
C2 W1 D4 - SQ,5's
237x5
275x5
310x8 (est max 392.58=TMax+27.5Cool

BBB Power Squat
255 10x3 sets

GMs (close stance, bent leg)
185 10x2 sets

Calves Raises
200 10x3 sets

One of my mini-goals has been to squat 315x10. I'm certain I could have done it today had I not done the stair and bench jumping yesterday. Wore the magic weightlifting shoes which creates a larger range of motion, and I could really feel my adductors working more than usual. Stopped ATG squats because they are negatively affecting my turnaround strength for power squats. I never would have expected that. They've been great for my knees, but they are not strengthening the turnaround spot as I thought they would. I think High box squats will, though.

2010-10-13
C2 W2 D4 - SQ, 3's (with magic squat shoes)
135x5,5
185x5
225x5
256x3
292x3
belt on
329x5 (est max 383.78=TMax+18.78)

300 5x5

Standing Calves
220 10x2
BWx20

Scap Crap
Horiz(front/back) -  20x2
Vert (up/down) - 15x2

External groanations
15 15x2

Notes:  Coulda gotten 3 more on the money set for certain.  Last two would've have been hard, but I coulda done it.  Boosted weight for rep sets by 45.  None were hard, but I again found myself wanting to stop after 3 sets.  I should be sore for days.

Workouts look great man! So whats your weight at these days? Also, do you ever compete in any live meets? Keep up the hard work!

Thanks Ben.  Glad you and Ryan are back posting your training, it got kinda lonely around here for a while.

I'm weighing about 180-185 these days.  Feels a little light, but I seem to have maintained most of my strength in the squat and DL.  Bench sucks no matter what I weigh :)

Entered an SFP Raw competition scheduled for the first week of November, where I hope to set some State and possibly national records for my weight and age class.  Should be pretty easy since there aren't any, though it does depend on who shows up. :D.

Good to hear man!!!! Where is the meet at? That's awesome, especially to see that you have maintained your squat and deadlift. I would love to somehow get to one meet down to 148 weight class, but I don't know if thats gunna happen. It's understandable, I didn't bench for almost 2 months, and then when I started back up it was like completely starting over bcs I lost so much strength and for a while thought it was never going to increase again, but it takes time and slowly is I think. lol Good luck man

Best of luck for your competition!

Danke, Herr Burger.

2010-10-15
C2 W3 D1 - MP, 5-3-1
135x5
153x3
171x2 (est max 182.39=TMax+2.39

160x4.3.3
115x15

Pullups
BW+80 3x3
BWx15

Short and sweet.  OHP benefits more from more frequency than once every 8 days.  171 is nearly my max for the day whereas not too long ago I was doing 10 singles at this bodyweight but with 15 more pounds on the bar.  Oh well.  Didn't work up to a max single on OHP because it's not being contested.

2010-10-17
C2 W2 D2 - DL, 5-3-1

330x5
375x3
: http://www.youtube.com/watch?v=g_rmEcr3GOs

420x1  (belt on 5th hole)
: http://www.youtube.com/watch?v=KLrRv4DWloc

455x1  (belt @6th hole, chucks)
: http://www.youtube.com/watch?v=OrcpL8lhFSs

405 3x3

2010-10-18
C2 W3 D3 - BP, 5-3-1
180x5
204x3
228x6 (est max 273.55=TMax+33.55)
245x1 (No problem even with fatigue)

Old Style Decline Press
245x3,3,5
: http://www.youtube.com/watch?v=OleDqkRlLeg

Pendlay Rows
245 3x3

I'm going to use the decline press as a rehab exercise.  It gets the muscles way into the armpit and wakes them the hell up.

2010-10-20
C2 W3 D4 - SQ, 5-3-1


W/u (waiting for a bro to get done flexing his knees)
Front Squats
GMs
Triple 18" Bench jumps
36" Bench jumps


SQ
274x5
310x3
347x3 (est max 381.67=TMax+16.67)
370x1 (possible 2nd attempt for the meet)
330 3x3 (likely opener, may go a bit higher)

standing BB ab rollouts
5x3

One-legged suitcase DL
135x5
155x5

Close grip standing press
135x10

Standing Calf raises
300x10,8

Ab rollouts are tough.  Overcoming the momentum of the bar at full extension is challenging.  Forgot my ab wheel today.  One peeve I have with this program: I don't feel as secure with the bigger weights on squats doing 5/3/1 as I do when I'm working the multiple singles program.  They still go up well enough, but since the singles are so intermittent on this program, I begin to doubt myself.  This is a problem with me, however, and not the program...so I guess I don't have a peeve with 5/3/1.

10-22-2010

Squats
135x5
225x5
275x3
315x2
345x1,1
: http://www.youtube.com/watch?v=M_4Ui3rgdx8

BP
115x10
175x5
205x3
225x1
245x1
: http://www.youtube.com/watch?v=ltw6yHfpPdw

DL
135x5
225x5
315x3
405x3
455x1,1,1

C&P
135x5
155x3
170x2,1

BB Bent row
225 5x2

Pullups
BWx15

Tha's all. DL felt like speed work today. I felt good for 5 bills today.

2010-10-24

Worked up to all weights listed.

BP
235 1x5 sets

SQ
345 1x3

DL
445 1x3

MP
165 1,1,2

Trying a wider grip on BP.  Weight feels better coming off the chest.

Squat depth is really good according to the vids.  Even in the last set.

Between the DL and clean for the press my upper back got plenty of work, so no assistance today.  Plus it's still tired.  Got plenty of gas in the legs and lower back on deadlifts, but upper back is pooped for some reason.

: http://www.youtube.com/watch?v=XCYFImetmjo

Didn't vid the BP. 

@25 Hour Flatness
2010-10-25
SQ
135x5 (oly. deep)
225x5  ditto
275x3 (PL squat)
315x3 (belt on)
345x1  (3 count bottom pause)
370x1,1

BP (all reps 3-count paused)
135x10
185x5
215x3
235 1x5

DL
225x5 (double overhand)
315x3  ditto
405x1  ditto
455x1  (mixed)
475x1
500x1  (held this at the top and laughed)

C&P
135x5
155x3
170x1,2,2

Pullups
BWx10,10+hold the last rep for 6 count

Hammer curls SS w/ standing DB french Press
55's x 5 + 32.5's x 10
50's x 8 + 35's x 10

I knew I was going to have a good session before I even walked in the place.  I felt great.

2010-10-26

BP
115x8
165x5
205x3
235 1x5

SQ
225 3x3
275x3
315x2
345x1

C&P
115x5
135x3
155x3
170x2

DL
225x3 (DOH)
315x3 "
405x1 "
445x1 (mixed)

1 Arm DB Row
110 10x2

Back was a little tired so I kept top weights to one set on most movements today.
====================

2010-10-28

SQ
225x3
275x3
315x1
345x1 (belt on)
370x1
345x1 (3 count pause)

BP
115x10
165x5
205x3
235x1
247.5x1,1 (misloaded)
250x1 (finally noticed)
235x3

DL
225x3
315x3
405x1
445x1

Clean and Press
145x3
170 1,1,2

Pullups
BW+35 10x2 sets

Made some squat boxes out of cinderblocks.  I descended to them, rested the weight there and then ascended.  Didn't look quite parallel, but close enough.

: http://www.youtube.com/watch?v=WzfM8Kn1pO8

Last few weeks of training can be found here:

http://strong40.blogspot.com

2010-11-16

Technique

Overhead Squats
95x5,3

Snatches
95 1x8
125 2x5
145 1x2


My technique sucks...

: http://www.youtube.com/watch?v=wBo1lZqyUZU

Bench Press
145x10
184x5
208x3
233x5 (est max 271.79=TMax+26.79)
: http://www.youtube.com/watch?v=maROJOS-bdU


215 5x5

Pendlay Row
225 5x5

Felt tired and low energy today. Still knocked out 5 good reps on top weight though, so it was a good day.

: http://www.youtube.com/watch?v=cguS1x4SKSY

2010-11-19
Cycle 3 Week 3 Day 4 - SQ, 5-3-1

Squats
135x5
185x5
225x5
286x5
319x3
356x1

Snatches
135 10 or so
150x2,1

That's all I got today. Mebbe shoulda done 2@356, but I didn't feel like it.

2010-11-20

Dislocates, dislocates and dislocates.

Overhead Squats
95x8,10

Snatches
95x5
125 2x5
145x1,1
155 1x4
: http://www.youtube.com/watch?v=vSOWKpCETqY
These are looking a lot better.  2nd pull is coming along, but I'm still not dropping under the bar when the weight gets heavy

Clean and Jerk
195 x pressed it out
195x1
: http://www.youtube.com/watch?v=wJWGrM8jUQs

I was tired by the time I got here.  Not splitting well, nor pulling myself under the bar here either.

Front Squats
195x3
225x3

2010-11-21

Jerks from the rack
95x3
125x3
145x3
165x3
185 3x1

Cleans
185 1x3

Clean and Press
150x5


Choked it there. I'm feeling pretty bad. Nothing hurts but nothing feels good. Couple days rest will set it right.

2010-11-22

Drop snatches
95 3x3
125 2x3

Snatches
125 3x3


Nothing heavy, just trying to get what technique practice I can. Virtual meet in 2 days. Keeps the joints loose and maybe get some more stretch in the shoulders so I can get that bar back behind my head. Almost went backwards on one set of the drop snatches which I think is actually a good sign. I also tried to take the first pull more slowly per Carl Darby's description. I can tell I simply need more strength across the backs of the shoulders so I can support/control the weights. More overhead squats needed for certain.

2010-11-24

Cycle 4 Week 1 Day 1 - MP, 5's
122x5
141x5
159x5
115 8x5 sets

Pullups
BW+10 8x5 sets

Did my weightlifting meet before this. 

2010-11-27

Cycle 4 Week 1 Day 2 - DL, 5's

Snatches
w/u (OHS, light power snatches, etc)
75xsome
95x2
115 2x10 sets

DL (All sets DOH, no hook)
296x5
341x5 (chalk)
387x5 (chalk)
: http://www.youtube.com/watch?v=WQdwjW71C5U
DL - Mixed grip
340x8

That's all I needed.  Practiced taking the snatches all the way to the bottom, even when I caught them high.  Posterior was/is pretty tired even though I took the poundage down quite a bit.

2010-11-28
Cycle 4 Week 1 Day 3 - BP,5's

161x5
186x5
210x11 (est max 286.92=TMax+39.42)
: http://www.youtube.com/watch?v=Jkz2ZQyfAUU

185 8x5 sets

Rows tomorrow.

======================

2010-11-29
Warm up
Dislocates
Light squat cleans

Clean and Jerk
135x3,3
165x2,2
185 1x10 sets
: http://www.youtube.com/watch?v=AlMIo80rReY
Pendlay Row
205  8x5

2010-11-30
BW 179

Cycle 4 Week 1 Day 4 - SQ,5's
135x5
205x5
247x5
285x5
325x5
: http://www.youtube.com/watch?v=rldRIcUHKeI
285x8

Oly (High Bar) squats
255x8
285x3
315x1,1 (PR +1 set)
325x1 (PR +10lbs)
335x1 (PR +20lbs)
: http://www.youtube.com/watch?v=Q_H4WHeRNhA

Snatch Grip RDL
255x8,8,8

Haven't done high bar squats in a coon's age. They feel pretty good. I'm debating with myself pretty hard about going all in on Oly lifting. I sure want that 285 bench though. I'll think about it some more.

2010-12-5

Cycle 4 Week 2 Day 1 - MP,3's
barx15
95x5
115x3
131x3
150x3
169x3
: http://www.youtube.com/watch?v=0afifXE214o
145 5x3
115x12

Snatches
115x2,2
120 2x10 sets

Pullups
BW+50 5x3 sets

2010-12-7
Cycle 4 Week 2 Day 2 - DL,3's

Deadlifts (hook grip)
225x5
275x5
319x3
365x3
410x3   (last two mixed grip)
: http://www.youtube.com/watch?v=2RnqNR-v5JU

SLDL (hooked)
315 5x3 sets

Ab wheel
Standing - 5x2
Kneeling - 10x2

Figured how to hook so the pressure is less on the thumb.  It hurts but is not intolerable.

2010-12-8

C&J Practice
135 2x3
165 2x2
185 1x2
195 1x5
: http://www.youtube.com/watch?v=hP6PaEQKO14

Cleans
195x2

Lucky to get through this today.  My cleans were garbage but I got two pretty good jerks @195.  I'm blaming the crappy cleans on yesterday's deadlifts.

edit: vid didn't upload looks like so I put the U-toob link in.

2010-12-10
Cycle 4 Week 2 Day - BP, 3's

135x8,8
165x5
173x3
198x3
223x3

And then I did the bench meet lifts

And that's friggin' it.  6 hours of sleep and 2 meals in the 72 hours up to this meet researching tech docs for a meeting.  Door's wide open for a different winner.

2010-12-13

Snatch
75x3,3
95x3,3
115x2,2
125x1,1
130x1,1,1
: http://www.youtube.com/watch?v=lrhZP6D5Euc

Squats (high bar)
135,165,195,225,255,285x3
315x2
belt on
340x1,1 (PR +5 lbs)
: http://www.youtube.com/watch?v=cjQF76OBacc
305x3
285x3

MP
135x3,3
150x3
165x2
175x1,1
160x3,3

And that's it.  Jumping and getting under the snatches better, but there's a lot of work ahead still.  Not getting low enough.  Lots of misses, not recorded, but a lot of them.

Going without the belt on squats for as long as I can.  My tva is out of condition due to the belt use and things don't feel right in the lower abdominals.

Got more strict on the MPs, locking the knees and clenching my butt(tmi, I know).  I was giving the bar a wiggle to get it off the shoulders.  Little bit harder this way.

2010-12-15
Clean and Jerk
135 1x3
155 1x2
175 1x2
195 1x2
205x1 (PR +5lbs)
http://www.youtube.com/watch?v=VIftnN3cj9U
215 0x8 sets (got a couple of the cleans, missed the rest)
185 2x3sets

Push Press
185 3x3

Front Squat
240 3x3

L Pullups
BW 6x3 sets

Cleans took a crap @215 - couldn't get the groove right.  Strange, because 205 was butter.

2010-12-18

Hang Snatches
75x3,3
95x3,3
115x2

Full snatch
115x3
125x2,2,1
135 2x5
140x1

Deadlift (clean width,hook)
315x1 (hook)
405x1 (hook)
435x1 (hook PR +25lbs)
: http://www.youtube.com/watch?v=lU6FdUR2gQE

Mixed grip
465x1 (no belt)
435x1

Clean and Press
135x5
165 1x5 sets

Feel sorta drained, but presses and pulls are holding steady. Some improvements on the snatches. Getting to the bottom on the lighter weights.

2010-12-21

Clean and Jerk
135xsome
165xsome
185 1x3
192.5 1x5
: http://www.youtube.com/watch?v=VV4iOuHE7UA

Squat (Low bar, Oly shoes)
192.5x4
235x3
275x3
315x3
355x1 (belt on)
375x1
: http://www.youtube.com/watch?v=K3zkQXNbrQs
335x3

Overhead Press
135x3
145x3
155x3
165x3
175x2
: http://www.youtube.com/watch?v=3v5CtZF7-40
185x0+1pp
160x3

Gibbon Pullups
BWx8,8,8
: http://www.youtube.com/watch?v=sOR09bBdTFI

2010-12-23
Snatches
75x1,1+5OHS
95x1, 1+5 OHS
115x1,1+5OHS,2
135xa bunch only 2 of which were caught below parallel
142.5x1
: http://www.youtube.com/watch?v=TRFJF2JForY

I WILL snatch bodyweight!!! 

Front Squats
185x3
215x3
245x2
265x1
270x1 (smidge too high)
: http://www.youtube.com/watch?v=5IPhEBGfO5k
225x3,3 (all the way down)

Gotta work on keeping my upper back straight on these.

Push Press
185x2
195x1
200x1
205x1
: http://www.youtube.com/watch?v=YL0V6hxQK3Q
175x5 (This may be a PR, but I dunno)

Snatch Grip RDL
235 5x2, 8x1

Neutral Grip pullups
BWx5
+50 5x3

Not bad.  Snatch is being caught lower each session, but I'm still not there.  Taped my thumbs for SGRDLs and blew a bunch of blood vessels on the back of the first knuckles.  Looks pretty cool.  Strength lifts are holding steady, haven't lost much, if anything, on them even with the oly lifting.