Very inspiring lifting indeed! Do you do club against club matches frequently or was this a one-off event?

2012-5-21

Dumbbell SN
75x5
90x3

SQ
135x5
185x5
225x3
255x3
285x3
315x1
345x1
365x1
335x5 (hard 5)

Decline BP
135x8
185x8
225x5
245x2

Flat BP
225 1x3 sets (3 sec Pause)
slingshot
225x2
(hard to touch chest, keep elbows out, went up really fast)
SS off
205x5

Chest supported Rows
3 plates 6x3 sets

Strict OHP
135x5
145 5x3 sets

Reverse lunges (right leg forward)
145 5x2 sets

Weird night. Different gym again. Lotta big guys in this place, at least from the waist up, but I saw people doing real squats, so there's hope.

"Meh" on upper body stuffm but the squats were good. The 335 was hard on the last two reps. Gonna use tht slingshot to work ny rear shoulders. It kept pulling my elbows in too far and I wasn't strong enough to resist. I'm gonna tame that thing and start pushing some real weights.

5/21/12


BENCH
BAR-WEIGHTX10X2
135X10X1
225X8X2
WORK SETS
365X3X2


FLOOR PRESS
405X1X1


ALT DB FRONT PRESS
45X12X3


JM PRESS
155X8X3


I T Y'S
10X10X3


PUSHDOWNS
80X20X4


ALT DB CURLS
45X10X2


ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1

2012-5-19

(all octagonal plates)
Snatch
95x1+3 OHS
95x1+5ohs
115x1+3 ohs
135x1,2,1,1
145x1
150x1

C&J
165x1
175x1
185x1
195x1,1

External Rotations
15 15x3 sets

Press Downs
70x12
85x10
100x6,6

GMs
135x5
185x5
225x5
245x5,5

Squat static Holds(top end knees bent)
315x10sec
405x10sec
495x10 sec
405x30 sec

Seated Alternating DB curls
55's 5x2 sets

Kind of a recovery workout - not pushing too hard today.  I do the static holds more for spinal erectors than anything else.  They make my deadlifts easier.  Might try taking the bar lower over time, but probably not.

2012-5-16

Off work too late to go to my gym. To 24 hour fitness I go...

Clean and press
135x5
145x3
155x3
165x3
175x2
185x1
195x1 (PR for clean and press, I think)
175x3
155x5

Wait for 20 minutes while Dorky the Clown teaches his girlfriend to do bent rows in the power cage...from the floor.

get fed up and
Hack Squat
1 quarter/sidex10
+1 plate x 5
+2 plates x 5
+3 plates x5
+ another quarter 3 x 2 sets

...they're still in the power cage...moving in slow motion, yakking, casting meaningful glances at each other.

back lever + Neutral grip pullups
3 (legs straight) + 8
3 (legs bent) + 8
3 (knees up) + 8

...Still in the cage - now they're doing cleans... with a 25 lb barbell. That's him. hers is less.

Dumbell lunges
80's x 5,5

...STILL...

Lying Pullover triceps extensions
100 x6,5,5+10 presses

...They're out!

FS
135x5
185x3
225x3
245x3
225x2,3,5

Signed up for 24 hour fitness membership, cuz I need after 9PM access.

God help me.
#############
2012-5-18

DB Snatch warmup
55's x 3 (double dumbbell snatch)
70x3
85x3

Deadlifts
135x5 (power clean)
185x4 (power clean PR +1 rep)
225x3 (clean high pull)
275x2 (clean low pull)
315x3 (speed pull)
365x2
410 1x2 sets, 3x1 set *straps
325x10 (t&g)

Bench Press (volume day)
135x5
155x5
175x5
200 5x4 sets
215 4x1 set

PP
135x3
155x3
175x3
195x2
205x1
215x1

CG press
155x4 (disappointing, but I *was* tired)

Hammer Row Machine
2 plates/side 8x3 sets

I was wringing wet halfway through DL.  I posit that I may have a 450DL in me right now, given that I'm DL'ing in weightlifting shoes and, got a pretty easy triple, and forgot to put on my belt on the first 410 set.  Bench is creeping up.

Solid work night.  I like that HS row machine.

Glad you enjoyed it mate. Looking forward to our next competition, your numbers are getting better!

2012-0-14

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

6" abv chest
215x8

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

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

Pendlay rows
240 5x3 sets

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

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

2012-5-12

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

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

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

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

CGBP
185 8x2 sets

Woohoo! new PR's yay!

2012-5-9

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

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

BP
135x5,5
195 5x5

1 Arm Rows
105 8x4 sets

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

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

GMs
185 8x2 sets

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

2012-5-7

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

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

Leg press
180x1 for 2 minutes

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

Pendlay Rows
235 5x3

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

Cable Pull-aparts
30 10x3

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