Day 1 (Wednesday, 8/31/11)
Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x445
Bench
2x5x235 (PR)
3x235
Zercher Pause Squat w/fat bar
5x150
5x200
5x220
5x230
NG Pullups
5x4
Seated Cable Rows
4x6x160
Dragon Flags
4x4
Band Scapular Retraction (standing)
4x12xmm
Comments: I thought I would crush 445 for 5, and then do a set of 5 at 455. Well 445 felt like a 5 rep max today. I thought about doing a down set or two, but I felt kind of run down and figured I'll save it for next week. From my first glance at the video it appears my positioning on the 4th and 5th reps was shitty, my chest was too far over the bar and my arch wasn't tight enough. I plan to tighten this up and move my best 5 repper up 10-20 pounds next week when I go for a 5 rep max.
I've got a new 5 rep max, and managed to do it twice. I could have gotten 4 reps on my 3rd set, but the point wasn't to grind too much these next couple of weeks.
Zercher pause squats are an awesome exercise. Smoke the core and really work the erectors isometrically and nail the glutes in the fully stretched position (should help with pop out of the bottom of a squat). Also it is a really hard exercise which keeps some weight off the bar; just what I was looking for. I may never do a front squat again.
Day 2 (Friday, 9/2/11)
Rack Pulls
w/fat gripz
5x135
5x185
5x205 (missed 3rd rep, rested a few seconds and finished the set)
w/o fat gripz (double overhand)
5x225
5x245
5x265
5x275
5x285
Incline Bench
3x3x185
BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x175
Pull-throughs
10x150
10x190
5x10x225
Kroc Row with fat gripz
8x60
8x70
2x5x75
5x80
Ab Wheel
4x8
Band Face Pulls
5x10xlight
Comments: The rack pulls were freaking humbling. I can tell that dedicated grip work is going to be absolutely necessary for at least a year.
Day 3 (Sunday, 9/4/11)
3 Board Bench
3x3x275
Squat
2x8xbar
2x8x95
5x135
5185
5x225
5x265
5x305
5x335
5x355
5x375
Box Squat w/suit bottoms (48 King)
3x275
3x315
3x365
3x405
3x435
Squat Walkout w/straps up (8 sec. hold)
1x465
1x495
1x525
Single-leg RDL
5x35
5x55
3x5x75
NG Pullups
4x3x+40
Pallof Press
3x5x65 (5 sec. hold)
Pendlay Row
3x10x135
Comments: Squats went reasonably well today. One thing I noticed in the video is several times my left foot was several inches behind my right foot. This has to change immediately. I will start by taking a smaller initial step back and closely monitor the results. Time to eat a lot the next few days, fully recover, and hit some decent weights next week.
Deadlift, bench, and squats
http://www.youtube.com/watch?v=DKwbQAwpu10
Wednesday, August 31, 2011
Sunday, August 28, 2011
Week 10 of 32
Day 1 (Wednesday, 8/24/11)
Deadlift
8x135
6x225
5x265
5x305
5x345
5x385
5x425
5x435
Bench
6x185
6x205
Fat Bar Rack Pulls (double overhand)
5x110
5x160
5x200
5x210
5x220
5x225
NG Pullups
5x4
Seated Cable Rows
4x6x155
Dragon Flags
5x4
Band Scapular Retraction (standing)
5x12xmm
Comments: Deadlifts felt really damn good today. I'm working on getting my shoulders a little higher in the set-up and I think it has really helped my strength off the floor. My last set would have likely moved faster if I hadn't torn a big callous on the second rep of that set. Little bit of an off-load on bench this week, things are feeling good.
Day 2 (Friday, 8/26/11)
Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x365
5x345
Incline Bench
6x135
6x155
BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x170
Pull-throughs
10x150
10x190
5x10x225
Kroc Row with Fat Gripz
10x60
10x70
2x5x80 (cheated a little on left hand, go lighter next time)
Ab Wheel
4x8
Band Face Pulls
5x10xlight
Comments: Everything felt pretty good, especially considering I moved boxes of books for a couple of hours before this. My wife has used someone else's fat gripz and really likes them for bench (she has a cyst in her wrist and they feel much better). So we bought them and I was surprised by how much I like them. Going to emphasize grip work in the rest of this cycle. I really think I'll be ready to pull 600 at the state meet provided I can hold on to it. Not taking any chances. I wouldn't be surprised if box squats are helping my deadlift, they might stick around as a second squat movement for awhile.
Day 3 (Sunday, 8/28/11)
3 Board Bench
6x225
6x245
Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335
5x355
Box Squat
5x275
5x315
3x355
3x395
Squat Walkout (8 sec. hold)
1x435
1x465
1x495
Single-leg RDL
5x35
5x55
3x5x75
NG Pullups
3x3x+40
Pallof Press
4x5x65 (5 sec. hold)
Pendlay Row
4x8x135
Comments: Squats are just beginning to feel reasonably strong. I think I left a rep or two on box squats this week, unlike last week. The plan is next week to add suit bottoms while doing box squats so I can increase the weight for a couple of weeks. It was great putting 5 plates on the bar, even if it was just for a walkout. Starting to feel strong and stable, and I still have 22 weeks left to prepare, things are going really well.
Deadlift and squats
http://www.youtube.com/watch?v=SYaBX4YRWyM
Deadlift
8x135
6x225
5x265
5x305
5x345
5x385
5x425
5x435
Bench
6x185
6x205
Fat Bar Rack Pulls (double overhand)
5x110
5x160
5x200
5x210
5x220
5x225
NG Pullups
5x4
Seated Cable Rows
4x6x155
Dragon Flags
5x4
Band Scapular Retraction (standing)
5x12xmm
Comments: Deadlifts felt really damn good today. I'm working on getting my shoulders a little higher in the set-up and I think it has really helped my strength off the floor. My last set would have likely moved faster if I hadn't torn a big callous on the second rep of that set. Little bit of an off-load on bench this week, things are feeling good.
Day 2 (Friday, 8/26/11)
Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x365
5x345
Incline Bench
6x135
6x155
BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x170
Pull-throughs
10x150
10x190
5x10x225
Kroc Row with Fat Gripz
10x60
10x70
2x5x80 (cheated a little on left hand, go lighter next time)
Ab Wheel
4x8
Band Face Pulls
5x10xlight
Comments: Everything felt pretty good, especially considering I moved boxes of books for a couple of hours before this. My wife has used someone else's fat gripz and really likes them for bench (she has a cyst in her wrist and they feel much better). So we bought them and I was surprised by how much I like them. Going to emphasize grip work in the rest of this cycle. I really think I'll be ready to pull 600 at the state meet provided I can hold on to it. Not taking any chances. I wouldn't be surprised if box squats are helping my deadlift, they might stick around as a second squat movement for awhile.
Day 3 (Sunday, 8/28/11)
3 Board Bench
6x225
6x245
Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335
5x355
Box Squat
5x275
5x315
3x355
3x395
Squat Walkout (8 sec. hold)
1x435
1x465
1x495
Single-leg RDL
5x35
5x55
3x5x75
NG Pullups
3x3x+40
Pallof Press
4x5x65 (5 sec. hold)
Pendlay Row
4x8x135
Comments: Squats are just beginning to feel reasonably strong. I think I left a rep or two on box squats this week, unlike last week. The plan is next week to add suit bottoms while doing box squats so I can increase the weight for a couple of weeks. It was great putting 5 plates on the bar, even if it was just for a walkout. Starting to feel strong and stable, and I still have 22 weeks left to prepare, things are going really well.
Deadlift and squats
http://www.youtube.com/watch?v=SYaBX4YRWyM
Week 9 of 32
Day 1 (Wednesday, 8/17/11)
The day I completed the Master's of Public Health program, hooray!
Bench
6x225
3x5x225
Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
3x5x385
Front Squats
3x225
3x245
3x265
3x245
NG Pullups
5x5
Seated Cable Rows
4x6x150
Dragon Flags
5x4
Band Scapular Retraction (standing)
5x10xmm
Comments: Bench felt good, and deadlift felt like it was 50 pounds heavier than I have done in 9 weeks (coincidentally that was the case). But all the pulls moved reasonably well. I have been using straps while front squatting but tried a clean grip today. Although it felt more stable, my wrists don't quite have enough flexibility, so I was trying to get the bar in the rack as quickly as possible after finishing each set. So I think I tweaked my back a bit while doing this. For now, I think front squats are out, doing it with straps feels unstable, I don't have the flexibility to use the clean grip, and I think using the harness will negate some of the benefits I wish to get out of the exercise. In a few weeks I may replace front squats with Zercher squats.
Day 2 (Friday, 8/19/11)
Incline Bench
3x5x175 (ties 5RM)
Pull-throughs
10x150
10x190
5x10x225
Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x355
BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x165
Ab Wheel
5x8
Band Face Pulls
5x10xlight
Sled Pulling
6,4,6,4x250lbx30 feet
Comments: Incline is going well, YES! Romanians felt good even though my back felt a bit funky after front squats on Wednesday, definitely a good sign. Have I mentioned how awesome barbell step-ups are? I don't think I will be able to keep up the sled pulling. Even though I've lost 2.5 inches off my waist, it just is too hard to keep this up while moving the weights up. Keeping my back healthy and getting my strength up has to be the priority, now abz. The sled has definitely served its purpose though. Ideally I'd live closer to the gym and could do it a couple days a week on "off" days. Maybe this will happen in a few months.
Day 3 (Sunday, 8/21/11)
3 Board Bench
2x5x265
4x265
Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335
Box Squat
5x225
5x275
5x315
3x345
5x375
Squat Walkout (8 sec. hold)
1x405
1x435
1x465
Single-leg RDL
5x35
5x55
4x5x75
NG Pullups
6x3x+30
Pallof Press
3x5x65 (5 sec. hold)
Pendlay Row
4x8x135
Comments: Free squats felt reasonable and box squats felt pretty strong. I'm starting to feel more stable on walkouts which is definitely good. 3 board bench was MUCH better this week than last week, thank goodness. The little scare on Wednesday with my back is completely resolved, feel great. Didn't hurt I had a physical therapy appointment (she does a lot of soft tissue work) on Thursday and a massage appointment on Saturday.
Romanian deadlift and squats
http://www.youtube.com/watch?v=9yx-KK1KoJ4
The day I completed the Master's of Public Health program, hooray!
Bench
6x225
3x5x225
Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
3x5x385
Front Squats
3x225
3x245
3x265
3x245
NG Pullups
5x5
Seated Cable Rows
4x6x150
Dragon Flags
5x4
Band Scapular Retraction (standing)
5x10xmm
Comments: Bench felt good, and deadlift felt like it was 50 pounds heavier than I have done in 9 weeks (coincidentally that was the case). But all the pulls moved reasonably well. I have been using straps while front squatting but tried a clean grip today. Although it felt more stable, my wrists don't quite have enough flexibility, so I was trying to get the bar in the rack as quickly as possible after finishing each set. So I think I tweaked my back a bit while doing this. For now, I think front squats are out, doing it with straps feels unstable, I don't have the flexibility to use the clean grip, and I think using the harness will negate some of the benefits I wish to get out of the exercise. In a few weeks I may replace front squats with Zercher squats.
Day 2 (Friday, 8/19/11)
Incline Bench
3x5x175 (ties 5RM)
Pull-throughs
10x150
10x190
5x10x225
Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x355
BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x165
Ab Wheel
5x8
Band Face Pulls
5x10xlight
Sled Pulling
6,4,6,4x250lbx30 feet
Comments: Incline is going well, YES! Romanians felt good even though my back felt a bit funky after front squats on Wednesday, definitely a good sign. Have I mentioned how awesome barbell step-ups are? I don't think I will be able to keep up the sled pulling. Even though I've lost 2.5 inches off my waist, it just is too hard to keep this up while moving the weights up. Keeping my back healthy and getting my strength up has to be the priority, now abz. The sled has definitely served its purpose though. Ideally I'd live closer to the gym and could do it a couple days a week on "off" days. Maybe this will happen in a few months.
Day 3 (Sunday, 8/21/11)
3 Board Bench
2x5x265
4x265
Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335
Box Squat
5x225
5x275
5x315
3x345
5x375
Squat Walkout (8 sec. hold)
1x405
1x435
1x465
Single-leg RDL
5x35
5x55
4x5x75
NG Pullups
6x3x+30
Pallof Press
3x5x65 (5 sec. hold)
Pendlay Row
4x8x135
Comments: Free squats felt reasonable and box squats felt pretty strong. I'm starting to feel more stable on walkouts which is definitely good. 3 board bench was MUCH better this week than last week, thank goodness. The little scare on Wednesday with my back is completely resolved, feel great. Didn't hurt I had a physical therapy appointment (she does a lot of soft tissue work) on Thursday and a massage appointment on Saturday.
Romanian deadlift and squats
http://www.youtube.com/watch?v=9yx-KK1KoJ4
Week 8 of 32
Day 1 (8/10/11)
Bench
7x215
3x5x215
Deadlift
8x135
8x225
8x275
6x315
5x6x355
Front Squats
5x225
5x245
3x3x245
NG Pullups
5x5
Seated Cable Rows
8x130
8x140
8x150
8x160
10x140
Dragon Flags
4x4
Comments: Bench is going pretty well, deadlift felt great, and front squats were shit. Two out of three of these are competition exercises.
Day 2 (Friday, 8/12/11)
Incline Bench
3x6x165
Pull-throughs
10x150
10x190
4x10x225
Romanian Deadlift
5x135
5x185
5x225
5x265
5x305
5x345
BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
5x185
5x205 (a bit sloppy)
Ab Wheel
4x10
Band Face Pulls
4x10xlight
Sled Pulling
6,4,6,4,6x250lbx30 feet
Comments: I got a bit over eager and went up by 80 pounds over last week on Romanian deadlifts, but they felt really good and I really felt like testing my low back a bit. Incline bench is starting to feel pretty good. Damn barbell step-ups are awesome!
Day 3 (Sunday, 8/14/11)
Squats
2x8xbar
2x8x95
8x135
8x185
8x225
8x255
3x8x285
Box Squats
5x225
5x275
5x315
5x345
6x345
Squat Walkouts (8 sec. hold)
1x375
1x405
2x1x435
3 Board Bench
5x255
2x4x255
Single-leg RDL
5x30
5x50
4x5x70
NG Pullups
5x3x+30
Pendlay Rows
5x135
5x155
5x165
Sled Pulling
5x4x250lbx30 feet
Comments: Squats are starting to feel reasonably good, yes! 3 board bench sucked today, and pendlay rows feel awful. Going to re-set the weight on Pendlay rows and work my way back up.
Bench
7x215
3x5x215
Deadlift
8x135
8x225
8x275
6x315
5x6x355
Front Squats
5x225
5x245
3x3x245
NG Pullups
5x5
Seated Cable Rows
8x130
8x140
8x150
8x160
10x140
Dragon Flags
4x4
Comments: Bench is going pretty well, deadlift felt great, and front squats were shit. Two out of three of these are competition exercises.
Day 2 (Friday, 8/12/11)
Incline Bench
3x6x165
Pull-throughs
10x150
10x190
4x10x225
Romanian Deadlift
5x135
5x185
5x225
5x265
5x305
5x345
BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
5x185
5x205 (a bit sloppy)
Ab Wheel
4x10
Band Face Pulls
4x10xlight
Sled Pulling
6,4,6,4,6x250lbx30 feet
Comments: I got a bit over eager and went up by 80 pounds over last week on Romanian deadlifts, but they felt really good and I really felt like testing my low back a bit. Incline bench is starting to feel pretty good. Damn barbell step-ups are awesome!
Day 3 (Sunday, 8/14/11)
Squats
2x8xbar
2x8x95
8x135
8x185
8x225
8x255
3x8x285
Box Squats
5x225
5x275
5x315
5x345
6x345
Squat Walkouts (8 sec. hold)
1x375
1x405
2x1x435
3 Board Bench
5x255
2x4x255
Single-leg RDL
5x30
5x50
4x5x70
NG Pullups
5x3x+30
Pendlay Rows
5x135
5x155
5x165
Sled Pulling
5x4x250lbx30 feet
Comments: Squats are starting to feel reasonably good, yes! 3 board bench sucked today, and pendlay rows feel awful. Going to re-set the weight on Pendlay rows and work my way back up.
Week 7 of 32
Day 1 (Wednesday, 8/3/11)
Bench
3x8x205
6x205
Deadlift
8x135
8x225
8x275
5x8x315
Front Squats
5x5x225
NG Pullups
5x5
Seated Cable Rows
10x120
10x130
10x140
10x150
Dragon Flags
4x4
Sled Pulling (outside on pavement)
3x2x250lbx75 feet
Comments: Deadlift is feeling really efficient. I hate front squats, I am starting to understand why everyone uses the damn harness.
Day 2 (Friday, 8/5/11)
Incline Bench
3x6x155
BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
3x5x185
Romanian Deadlift
5x135
5x185
5x225
5x265
Rolling Thunder
4x5x120
Pull-throughs
10x150
10x180
4x10x225
Band Face Pulls
4x15xlight
Band Scapular Retraction (standing)
5x10xmm
Sled Pulling
6x250lbx30 feet
6x295lbx30 feet
6x340lbx30 feet
6x250lbx30 feet
6x295lbx30 feet
Comments: Barbell step-ups with a medium box, where have you been all my training life? What a fantastic exercise. The box isn't so high it irritates my hip flexors, but it is is high enough that it seems to smoke everything and improve stability. This will be a mainstay. Romanian deadlifts have bothered me while my back has been injured, and my back is feeling well enough I think this will be a good indicator exercise. Feeling really good.
Day 3 (Sunday, 8/7/11)
3 Board Bench
3x6x245
Squats
2x8xbar
2x8x95
8x135
8x185
8x225
3x8x255
Box Squats
8x225
8x275
7x315
6x315
Squat Walkouts (8 sec. hold)
1x345
1x375
1x405
Single-leg RDL
5x25
5x45
4x5x65
NG Pullups
4x3x+30
Pallof Press
3x5x65 (5 sec. hold)
Pendlay Rows
5x135
5x5x155
Sled Pulling
5x4x250bx30 feet
Comments: Squatting is starting to feel decent. I think 405 felt better on my back than 345 did last week on walkouts. Weird how quick this stuff can start coming back. Wanted to play if safe on 3 board bench after missing 3x8x235 two weeks ago. These moved pretty well as they should with such light weight.
Bench
3x8x205
6x205
Deadlift
8x135
8x225
8x275
5x8x315
Front Squats
5x5x225
NG Pullups
5x5
Seated Cable Rows
10x120
10x130
10x140
10x150
Dragon Flags
4x4
Sled Pulling (outside on pavement)
3x2x250lbx75 feet
Comments: Deadlift is feeling really efficient. I hate front squats, I am starting to understand why everyone uses the damn harness.
Day 2 (Friday, 8/5/11)
Incline Bench
3x6x155
BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
3x5x185
Romanian Deadlift
5x135
5x185
5x225
5x265
Rolling Thunder
4x5x120
Pull-throughs
10x150
10x180
4x10x225
Band Face Pulls
4x15xlight
Band Scapular Retraction (standing)
5x10xmm
Sled Pulling
6x250lbx30 feet
6x295lbx30 feet
6x340lbx30 feet
6x250lbx30 feet
6x295lbx30 feet
Comments: Barbell step-ups with a medium box, where have you been all my training life? What a fantastic exercise. The box isn't so high it irritates my hip flexors, but it is is high enough that it seems to smoke everything and improve stability. This will be a mainstay. Romanian deadlifts have bothered me while my back has been injured, and my back is feeling well enough I think this will be a good indicator exercise. Feeling really good.
Day 3 (Sunday, 8/7/11)
3 Board Bench
3x6x245
Squats
2x8xbar
2x8x95
8x135
8x185
8x225
3x8x255
Box Squats
8x225
8x275
7x315
6x315
Squat Walkouts (8 sec. hold)
1x345
1x375
1x405
Single-leg RDL
5x25
5x45
4x5x65
NG Pullups
4x3x+30
Pallof Press
3x5x65 (5 sec. hold)
Pendlay Rows
5x135
5x5x155
Sled Pulling
5x4x250bx30 feet
Comments: Squatting is starting to feel decent. I think 405 felt better on my back than 345 did last week on walkouts. Weird how quick this stuff can start coming back. Wanted to play if safe on 3 board bench after missing 3x8x235 two weeks ago. These moved pretty well as they should with such light weight.
Week 6 of 32
Day 1 (Tuesday, 7/26/11)
Bench
8x135
8x155
8x175
Deadlift
8x135
8x185
8x225
8x255
5x8x285
BB Step-ups (high box)
5x95
5x115
5x125
Front Squats
5x5x195
NG Pullups
5x3
Seated Cable Rows
10x120
10x130
10x140
10x150
Dragon Flags
4x4
Sled pulling
4x250lbx30 feet
4x295lbx30 feet
4x340bx30 feet
4x385lbx30 feet
4x410lbx30 feet
Comments: This session was moved up a day because of a massage appointment; low back didn't seem to mind, good.
Day 2 (Friday, 7/29/11)
Incline Bench
8x105
8x125
BB Static Lunge from Deficit
5xBW
5x95
5x135
5x175
5x215
2x5x225
Rolling Thunder
4x5x115
Ab Wheel
4x10
Pull-throughs
12x150
12x190
5x12x225
Band Face Pulls
4x12xlight
Band Scapular Retractions (standing)
5x10xmm
Sled Pulls
4,6,8,4,6x250lbx30 feet
Comments: Barbell static lunges from a deficit seem like a good way to kill onself, those are out.
Day 3 (7/31/11)
Squats
2x8xbar
2x8x95
8x135
8x185
3x8x225
Box Squats
8x185
8x225
8x255
3x8x285
Squat Walkouts (hold for 8 sec)
1x315
1x345
3 Board Bench
8x195
8x215
Single-leg RDL
5x25
5x45
4x5x60
NG Pullups
6x3x+25
Pallof Press
3x6x60 (5 sec. hold)
Pendlay Rows
5x135
4x5x155
Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
2x385lbx30 feet
2x430lbx30 feet
2x455lbx30 feet
Comments: Box squats felt better today than they did last week when 3x8x255 felt hard, thank goodness. But, my body finally feels ready to do some squat walkouts and 345 felt heavy, fuck! Sled pulling was really hard, 455 was moving none too quickly.
Bench
8x135
8x155
8x175
Deadlift
8x135
8x185
8x225
8x255
5x8x285
BB Step-ups (high box)
5x95
5x115
5x125
Front Squats
5x5x195
NG Pullups
5x3
Seated Cable Rows
10x120
10x130
10x140
10x150
Dragon Flags
4x4
Sled pulling
4x250lbx30 feet
4x295lbx30 feet
4x340bx30 feet
4x385lbx30 feet
4x410lbx30 feet
Comments: This session was moved up a day because of a massage appointment; low back didn't seem to mind, good.
Day 2 (Friday, 7/29/11)
Incline Bench
8x105
8x125
BB Static Lunge from Deficit
5xBW
5x95
5x135
5x175
5x215
2x5x225
Rolling Thunder
4x5x115
Ab Wheel
4x10
Pull-throughs
12x150
12x190
5x12x225
Band Face Pulls
4x12xlight
Band Scapular Retractions (standing)
5x10xmm
Sled Pulls
4,6,8,4,6x250lbx30 feet
Comments: Barbell static lunges from a deficit seem like a good way to kill onself, those are out.
Day 3 (7/31/11)
Squats
2x8xbar
2x8x95
8x135
8x185
3x8x225
Box Squats
8x185
8x225
8x255
3x8x285
Squat Walkouts (hold for 8 sec)
1x315
1x345
3 Board Bench
8x195
8x215
Single-leg RDL
5x25
5x45
4x5x60
NG Pullups
6x3x+25
Pallof Press
3x6x60 (5 sec. hold)
Pendlay Rows
5x135
4x5x155
Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
2x385lbx30 feet
2x430lbx30 feet
2x455lbx30 feet
Comments: Box squats felt better today than they did last week when 3x8x255 felt hard, thank goodness. But, my body finally feels ready to do some squat walkouts and 345 felt heavy, fuck! Sled pulling was really hard, 455 was moving none too quickly.
Week 5 of 32
Day 1 (Wednesday, 7/20/11)
Bench
3x10x195
Deadlift
8x135
8x185
8x225
5x8x255
BB Step-ups (high box)
5x95
5x105
5x115
Front Squats
5x5x165
NG Pullups
5x4
Inverted Rows
5x8
Dragon Flags
4x4
Sled Pulls
4x6x250lbx30 feet
Comments: I thought I might have to drop the reps at 195, but I was glad to get 3x10@195 on bench today. My legs are feeling weak, so I thought putting in another squat movement that my back has seemed to handle well while injured could be helpful (front squats). I used to be quite a bit stronger than this on barbell step-ups. Dragon flags have bothered my back some in the past during the lowering phase while rehabbing, so the fact they aren't bothering me at all is a really good sign the recovery process is going well.
Day 2 (Friday, 7/22/11)
Incline Bench
3x8x145
BB Static Lunges from Deficit
5xBW
5x95
5x135
5x175
5x205
5x215
Rolling Thunder
1x100
1x125
1x135
1x145
1x150 (PR)
Pull-throughs
10x150
10x190
5x10x225
Band Face Pulls
4x12xlight
Band Scapular Retraction (standing)
4x10xmm
Ab Wheel
4x10
Sled pulling
4x6x275lbx30 feet
Comments: I think pull-throughs are the most productive exercise I am presently doing for my low back. They are allowing me to load the lower back in a way that feels very protective.
Day 3 (Sunday, 7/24/11)
Squats
2x8xbar
2x8x95
8x135
8x165
3x8x195
Box Squats
8x185
8x225
3x8x255
3 Board Benc
2x8x235
7x235 (missed 8th)
Single-leg RDL
5x25
5x40
3x5x55
NG Pullups
3xBW
3x+25
3x+40
3x+50
2x+60
Pallof Press
2x6x60 (5 sec. hold)
Penday Rows
5x135
3x5x155
Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
Comments: Sets of 8 on box squats @255 felt kind of hard; that is really damn pathetic. Pissed that I didn't get my last rep on the 3rd set of 3 board, a little deload is probably going to be helpful next week. Just couldn't up my 3 rep max to +60lb on pull-ups, damn. I think single-leg RDL's are going to be a very productive rehab exercise.
Bench
3x10x195
Deadlift
8x135
8x185
8x225
5x8x255
BB Step-ups (high box)
5x95
5x105
5x115
Front Squats
5x5x165
NG Pullups
5x4
Inverted Rows
5x8
Dragon Flags
4x4
Sled Pulls
4x6x250lbx30 feet
Comments: I thought I might have to drop the reps at 195, but I was glad to get 3x10@195 on bench today. My legs are feeling weak, so I thought putting in another squat movement that my back has seemed to handle well while injured could be helpful (front squats). I used to be quite a bit stronger than this on barbell step-ups. Dragon flags have bothered my back some in the past during the lowering phase while rehabbing, so the fact they aren't bothering me at all is a really good sign the recovery process is going well.
Day 2 (Friday, 7/22/11)
Incline Bench
3x8x145
BB Static Lunges from Deficit
5xBW
5x95
5x135
5x175
5x205
5x215
Rolling Thunder
1x100
1x125
1x135
1x145
1x150 (PR)
Pull-throughs
10x150
10x190
5x10x225
Band Face Pulls
4x12xlight
Band Scapular Retraction (standing)
4x10xmm
Ab Wheel
4x10
Sled pulling
4x6x275lbx30 feet
Comments: I think pull-throughs are the most productive exercise I am presently doing for my low back. They are allowing me to load the lower back in a way that feels very protective.
Day 3 (Sunday, 7/24/11)
Squats
2x8xbar
2x8x95
8x135
8x165
3x8x195
Box Squats
8x185
8x225
3x8x255
3 Board Benc
2x8x235
7x235 (missed 8th)
Single-leg RDL
5x25
5x40
3x5x55
NG Pullups
3xBW
3x+25
3x+40
3x+50
2x+60
Pallof Press
2x6x60 (5 sec. hold)
Penday Rows
5x135
3x5x155
Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
Comments: Sets of 8 on box squats @255 felt kind of hard; that is really damn pathetic. Pissed that I didn't get my last rep on the 3rd set of 3 board, a little deload is probably going to be helpful next week. Just couldn't up my 3 rep max to +60lb on pull-ups, damn. I think single-leg RDL's are going to be a very productive rehab exercise.
Week 4 of 32
Day 1 (Tuesday, 7/12/11)
Bench
4x10x185
BB Step-ups (high box)
4x5x95
Deadlift
5x8x225
NG Pullups
2x7
1x6
Inverted Rows
5x8
Lower Abs on Swiss Ball
4x15
Sled Pulling
5x4x295lbx30 feet
Comments: This session was moved up a day since I made a second appointment on Wednesday with the massage therapist that worked with me after hours the day after I reinjured my low back. I really think that doing more volume on the competition exercises will not only keep my groove strong, but also lay a solid foundation for heavier weights later in the cycle.
Day 2 (Friday, 7/15/11)
Incline Bench
3x10x135
BB Static Lunges
5xBW
5x95
5x135
2x5x185
3x5x205
Pull-throughs
10x150
10x190
4x10x225
Rolling Thunder
5x80
2x8x110
1x125
1x135
0x145
Band Face Pulls
4x10xlight
Band Scapular Retraction (standing)
4x10xmm
Ab Wheel
4x10
Sled pulling
1x4x250lbx30 feet
4x4x340lbx30 feet
Comments: Thank goodness I was able to get 3 sets of 10 @ 135 on incline, anything less would have been even more embarrassing!
Day 3 (Sunday, 7/17/11)
Split Squats
8x35's
8x55's
8x75's
2x8x95's
3 Board Bench
3x8x225
Squats
2x8xbar
2x8x95
8x135
3x8x165
Box Squats
8x135
8x185
3x8x225
NG Pullups
3xBW
3x+25
3x+35
3x+45
3x+55
Pallof Press
3x5x60 (5 sec. hold)
Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
4x410lbx30 feet
Comments: I'm really hoping the sled pulling has some carryover to the deadlift. I've improved light years on the pull-up over the last couple of years, very happy about that. I plan on sticking with a higher bar position on squat so I put a little more of the stress on my legs and hips and less on my low back. At least until I'm fully healed.
Bench
4x10x185
BB Step-ups (high box)
4x5x95
Deadlift
5x8x225
NG Pullups
2x7
1x6
Inverted Rows
5x8
Lower Abs on Swiss Ball
4x15
Sled Pulling
5x4x295lbx30 feet
Comments: This session was moved up a day since I made a second appointment on Wednesday with the massage therapist that worked with me after hours the day after I reinjured my low back. I really think that doing more volume on the competition exercises will not only keep my groove strong, but also lay a solid foundation for heavier weights later in the cycle.
Day 2 (Friday, 7/15/11)
Incline Bench
3x10x135
BB Static Lunges
5xBW
5x95
5x135
2x5x185
3x5x205
Pull-throughs
10x150
10x190
4x10x225
Rolling Thunder
5x80
2x8x110
1x125
1x135
0x145
Band Face Pulls
4x10xlight
Band Scapular Retraction (standing)
4x10xmm
Ab Wheel
4x10
Sled pulling
1x4x250lbx30 feet
4x4x340lbx30 feet
Comments: Thank goodness I was able to get 3 sets of 10 @ 135 on incline, anything less would have been even more embarrassing!
Day 3 (Sunday, 7/17/11)
Split Squats
8x35's
8x55's
8x75's
2x8x95's
3 Board Bench
3x8x225
Squats
2x8xbar
2x8x95
8x135
3x8x165
Box Squats
8x135
8x185
3x8x225
NG Pullups
3xBW
3x+25
3x+35
3x+45
3x+55
Pallof Press
3x5x60 (5 sec. hold)
Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
4x410lbx30 feet
Comments: I'm really hoping the sled pulling has some carryover to the deadlift. I've improved light years on the pull-up over the last couple of years, very happy about that. I plan on sticking with a higher bar position on squat so I put a little more of the stress on my legs and hips and less on my low back. At least until I'm fully healed.
Week 3 of 32
Day 1 (Wednesday, 7/6/11)
Bench
4x10x175
Deadlift
5x8x185
Bulgarian Split Squat
8x30's
8x50's
2x8x70's
NG Pullups
5x5
Inverted Rows
4x8
Lower Abs on Swiss Ball
4x15
Sled Pulls
3x8x250lbx30 feet
Comments: Damn, doing sets of 10 on bench sure was weird. My record before that was 8 reps with the bar.
Day 2 (7/8/11)
Incline Bench
3x10x125
Belt Squats
12xBW
12x45
12x90
12x135
12x180
12x225
Pull-throughs
10x150
10x180
10x205
4x8x225
Rolling Thunder
5x80
3x8x105
Band Face Pulls
4x12xlight
Band Scapular Retraction (standing)
4x10xmm
Ab Wheel
4x8
Sled Pulls
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
Comments: Belt squats are the fucking worst, injury waiting to happen, enough of those. I also realized that reverse hypers made my back feel like shit. Those exercises are now dead to me, haha.
Day 3 (7/10/11)
Split Squats
8x30's
8x50's
8x70's
3x8x90's
Squats
2x8xbar
2x8x95
3x8x135
Box Squats
8x135
3x8x185
3 Board Bench
3x8x215
NG Pullups
3xBW
3x+20
3x+30
3x+40
3x+50
Pallof Press
3x5x55 (5 sec. hold)
Sled pulling
5x4x250lbx30 feet
Comments: Sled pulling seems to be going well and doesn't bother my back. Going to work my way back pretty slowly on squat and deadlift. With 32 weeks to prepare for the next meet there is no hurry, and I want my back to be fully healed once I get back to heavier weights. I'll be able to go a little heavier with box squats, because when I stop at parallel it doesn't stretch my back at all which seems to be what aggravates the QL.
Bench
4x10x175
Deadlift
5x8x185
Bulgarian Split Squat
8x30's
8x50's
2x8x70's
NG Pullups
5x5
Inverted Rows
4x8
Lower Abs on Swiss Ball
4x15
Sled Pulls
3x8x250lbx30 feet
Comments: Damn, doing sets of 10 on bench sure was weird. My record before that was 8 reps with the bar.
Day 2 (7/8/11)
Incline Bench
3x10x125
Belt Squats
12xBW
12x45
12x90
12x135
12x180
12x225
Pull-throughs
10x150
10x180
10x205
4x8x225
Rolling Thunder
5x80
3x8x105
Band Face Pulls
4x12xlight
Band Scapular Retraction (standing)
4x10xmm
Ab Wheel
4x8
Sled Pulls
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
Comments: Belt squats are the fucking worst, injury waiting to happen, enough of those. I also realized that reverse hypers made my back feel like shit. Those exercises are now dead to me, haha.
Day 3 (7/10/11)
Split Squats
8x30's
8x50's
8x70's
3x8x90's
Squats
2x8xbar
2x8x95
3x8x135
Box Squats
8x135
3x8x185
3 Board Bench
3x8x215
NG Pullups
3xBW
3x+20
3x+30
3x+40
3x+50
Pallof Press
3x5x55 (5 sec. hold)
Sled pulling
5x4x250lbx30 feet
Comments: Sled pulling seems to be going well and doesn't bother my back. Going to work my way back pretty slowly on squat and deadlift. With 32 weeks to prepare for the next meet there is no hurry, and I want my back to be fully healed once I get back to heavier weights. I'll be able to go a little heavier with box squats, because when I stop at parallel it doesn't stretch my back at all which seems to be what aggravates the QL.
Week 2 of 32
Day 1 (Wednesday, 6/29/11)
Incline Pause Bench
3x155
3x170
3x180
3x190 (PR)
Deadlift
5x8x135
Squat
5x8xbar
Bulgarian Split Squat
8x30's
8x50's
2x8x65's
Inverted Rows
4x8
NG Pullups
5x5
Lower Abs on Swiss Ball
4x15
Reverse Hyper
Working on ROM, hurt quite a bit
Comments: I'd really like to hit a triple at 225 by the end of the year on incline, I think once I can do that I'll be good for a 315 single on bench. Nice to be squatting and deadlifting even if it extremely light. Have to keep the groove as fresh as possible.
Day 2 (Friday, 7/1/11)
Bench
5x135
4x165
3x195
3x215
3x235
2x255 (missed 3rd near top)
Pull-throughs
10x120
10x150
10x180
4x10x210
Rolling Thunder
5x50
5x75
3x8x100
Band Face Pulls
5x12xlight
Band Scapular Retraction (standing)
5x10xmm
Ab Wheel
5x8
Sled pulling
3x6x250lbx30 feet
Comments: Very close to hitting a PR triple on bench, but couldn't quite finish it off. Talked to a strongman competitor extensively today about sled pulling. He thinks it might be beneficial in rehabbing my back injury, and the more I thought about it, something that focuses on isometric strength of the back probably would be a good rehab modality. Wouldn't hurt to improve my work capacity some while the weights are really light.
Day 3 (Sunday, 7/3/11)
Split Squats
8x30's
8x55's
8x70's
3x8x85's
Bench
5x135
4x165
3x195
3x225
3x245
3x255 (PR)
NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45
Pallof Press
3x5x50 (5 sec. hold)
Sled Pulls
8x250lbx30 feet
6x295lbx30 feet
4x340lbx30 feet
Comments: YES! Got some redemption on the bench by hitting the 255 triple 2 days after missing it. Never tried anything like that before, makes me think that missing a triple is much easier on the body than missing a single. Now I'm going to start a linear periodization scheme on bench to try to improve my 3 rep maxes on bench (3x255), incline (3x190) and 3 board (3x285).
Incline Pause Bench
3x155
3x170
3x180
3x190 (PR)
Deadlift
5x8x135
Squat
5x8xbar
Bulgarian Split Squat
8x30's
8x50's
2x8x65's
Inverted Rows
4x8
NG Pullups
5x5
Lower Abs on Swiss Ball
4x15
Reverse Hyper
Working on ROM, hurt quite a bit
Comments: I'd really like to hit a triple at 225 by the end of the year on incline, I think once I can do that I'll be good for a 315 single on bench. Nice to be squatting and deadlifting even if it extremely light. Have to keep the groove as fresh as possible.
Day 2 (Friday, 7/1/11)
Bench
5x135
4x165
3x195
3x215
3x235
2x255 (missed 3rd near top)
Pull-throughs
10x120
10x150
10x180
4x10x210
Rolling Thunder
5x50
5x75
3x8x100
Band Face Pulls
5x12xlight
Band Scapular Retraction (standing)
5x10xmm
Ab Wheel
5x8
Sled pulling
3x6x250lbx30 feet
Comments: Very close to hitting a PR triple on bench, but couldn't quite finish it off. Talked to a strongman competitor extensively today about sled pulling. He thinks it might be beneficial in rehabbing my back injury, and the more I thought about it, something that focuses on isometric strength of the back probably would be a good rehab modality. Wouldn't hurt to improve my work capacity some while the weights are really light.
Day 3 (Sunday, 7/3/11)
Split Squats
8x30's
8x55's
8x70's
3x8x85's
Bench
5x135
4x165
3x195
3x225
3x245
3x255 (PR)
NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45
Pallof Press
3x5x50 (5 sec. hold)
Sled Pulls
8x250lbx30 feet
6x295lbx30 feet
4x340lbx30 feet
Comments: YES! Got some redemption on the bench by hitting the 255 triple 2 days after missing it. Never tried anything like that before, makes me think that missing a triple is much easier on the body than missing a single. Now I'm going to start a linear periodization scheme on bench to try to improve my 3 rep maxes on bench (3x255), incline (3x190) and 3 board (3x285).
Week 1 of 32
Day 1 (Wednesday, 6/22/11)
Bench
5x135
4x165
3x195
3x215
3x225
3x235
3x245
*CG Bench
3x225
3x235
Inverted Rows
5x8
NG Pullups
5x5
Standing Band Scapular Retraction
5x10xmm
Swiss Ball Lower Abs
5x10
Comments: My low back could be feeling quite a bit worse. Granted, it feels like shit, but I thought it might be bad enough I'd have to miss some work or something. Patience and perseverance will pay off. Going to get out of the bench shirt, do a little raw testing, then work some more on my base. The earliest I'm going to compete now is January 28.
Day 2 (Friday, 6/24/11)
3 Board Bench (por)
4x135
3x165
2x195
*add 3 board
3x225
3x245
3x265
3x275
Static Lunge
8x30's
8x50's
8x70's
3x8x80's
Lat Pulldowns
10x110
3x10x125
Band Face Pulls
4x10xlight
Ab Wheel
3x8
Comments: Even though I'm not training the way I want to, it is definitely therapeutic being in the gym.
Day 3 (6/26/11)
I'm filling this in a couple of months later and I have no record of this workout.
Bench
5x135
4x165
3x195
3x215
3x225
3x235
3x245
*CG Bench
3x225
3x235
Inverted Rows
5x8
NG Pullups
5x5
Standing Band Scapular Retraction
5x10xmm
Swiss Ball Lower Abs
5x10
Comments: My low back could be feeling quite a bit worse. Granted, it feels like shit, but I thought it might be bad enough I'd have to miss some work or something. Patience and perseverance will pay off. Going to get out of the bench shirt, do a little raw testing, then work some more on my base. The earliest I'm going to compete now is January 28.
Day 2 (Friday, 6/24/11)
3 Board Bench (por)
4x135
3x165
2x195
*add 3 board
3x225
3x245
3x265
3x275
Static Lunge
8x30's
8x50's
8x70's
3x8x80's
Lat Pulldowns
10x110
3x10x125
Band Face Pulls
4x10xlight
Ab Wheel
3x8
Comments: Even though I'm not training the way I want to, it is definitely therapeutic being in the gym.
Day 3 (6/26/11)
I'm filling this in a couple of months later and I have no record of this workout.
Week 5 of 13
Day 1 (Wednesday, 6/15/11)
Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x445
*add wrist straps
2x475
3x475
Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x285
*add 2.5 board
3x295
3x305
Bulgarian Spit Squat
8xBW
6x30's
6x55's
2x5x75's
NG Pullups
5x3
Ab Wheel
4x10
Band Standing Scapular Retraction
5x10xmm
Hip Adduction
5x8x110
Comments: It seems I am not doing any better with the tighter bench shirt than I was with the looser shirt off the boards. This isn't working terribly well as an overload strategy. Deadlift went reasonably well; I think wrist wraps might help my grip a bit, will plan on using them for heavier sets and in competition.
Day 2 (Friday, 6/17/11)
Incline Pause Bench
3x135
3x155
3x3x175
2" Fat Bar Rack Pulls @ Knee
5x110
5x160
3x200
3x225
1x245
CG Reverse Band Bench (light, #20)
3x225
3x255
3x285
Bogart Pulldowns
8x100
8x120
8x130
8x140
8x130
Rolling Thunder
5x100
5x5x115
2-arm DB Row
6x50's
6x60's
3x6x70's
Band Face Pulls
5x12xlight
Lower Abs on Swiss Ball
5x12
Hip Adduction
4x8x125
Day 3 (6/19/11)
Squat
3x8xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
2x415
*add wraps
1x445 (missed 2nd, reinjured QL muscle)
SKIPPED rest of workout, severe pain set in after about 15 minutes
Comments: On my second rep as I hit a vicious sticking point and started to grind I felt a pop right along the top part of the pelvis on my right side. It didn't hurt immediately, but it sure hurt a little while after it happened. I was pretty bummed, I knew the meet prep was over.
I tried my new Inzer Gripper wraps and I don't know if I did a shitty wrap or what, but I got very little out of them. I made a mistake to do a double at 415, then add weight and go straight away with the wraps, and I paid the price for that mistake. If I want to squat with wraps I need to commit myself to that venture, not try to serve two masters, especially when I am still rehabbing and less than 100%.
Deadlift 061511
http://www.youtube.com/watch?v=IK6DZKOsjCM
Squat 061911
http://www.youtube.com/watch?v=46zuGgzwgiU
Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x445
*add wrist straps
2x475
3x475
Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x285
*add 2.5 board
3x295
3x305
Bulgarian Spit Squat
8xBW
6x30's
6x55's
2x5x75's
NG Pullups
5x3
Ab Wheel
4x10
Band Standing Scapular Retraction
5x10xmm
Hip Adduction
5x8x110
Comments: It seems I am not doing any better with the tighter bench shirt than I was with the looser shirt off the boards. This isn't working terribly well as an overload strategy. Deadlift went reasonably well; I think wrist wraps might help my grip a bit, will plan on using them for heavier sets and in competition.
Day 2 (Friday, 6/17/11)
Incline Pause Bench
3x135
3x155
3x3x175
2" Fat Bar Rack Pulls @ Knee
5x110
5x160
3x200
3x225
1x245
CG Reverse Band Bench (light, #20)
3x225
3x255
3x285
Bogart Pulldowns
8x100
8x120
8x130
8x140
8x130
Rolling Thunder
5x100
5x5x115
2-arm DB Row
6x50's
6x60's
3x6x70's
Band Face Pulls
5x12xlight
Lower Abs on Swiss Ball
5x12
Hip Adduction
4x8x125
Day 3 (6/19/11)
Squat
3x8xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
2x415
*add wraps
1x445 (missed 2nd, reinjured QL muscle)
SKIPPED rest of workout, severe pain set in after about 15 minutes
Comments: On my second rep as I hit a vicious sticking point and started to grind I felt a pop right along the top part of the pelvis on my right side. It didn't hurt immediately, but it sure hurt a little while after it happened. I was pretty bummed, I knew the meet prep was over.
I tried my new Inzer Gripper wraps and I don't know if I did a shitty wrap or what, but I got very little out of them. I made a mistake to do a double at 415, then add weight and go straight away with the wraps, and I paid the price for that mistake. If I want to squat with wraps I need to commit myself to that venture, not try to serve two masters, especially when I am still rehabbing and less than 100%.
Deadlift 061511
http://www.youtube.com/watch?v=IK6DZKOsjCM
Squat 061911
http://www.youtube.com/watch?v=46zuGgzwgiU
Week 4 of 13
Day 1 (Wednesday, 6/8/11)
Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x435
3x465 (missed 4th, grip@top)
Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
2x1x295 (touch)
*add 2 board
3x285
2x295
Bulgarian Split Squat
8xBW
6x30's
6x50's
2x5x70's
NG Pullups
5x3
Ab Wheel
3x10
Band standing scapular retraction
4x10xmm
Comments: Back felt shitty after last Sunday's workout, but felt tolerable today so I pushed the deadlift a bit.
Day 2 (Friday, 6/10/11)
Incline Pause Bench
5x115
3x135
3x155
3x165
3x175
2" Fat Bar Rack Pulls @ Knee
5x150
5x190
5x220
5x230
CG Reverse Band Bench (light, #20)
3x225
3x255
3x275
Pendlay Rows
5x135
5x155
3x5x170
Bogart Pulldowns
8x110
8x125
2x8x135
Rolling Thunder
3x100
3x125
2x1x135
3x125
Band Face Pulls
5x12xlight
Day 3 (Sunday, 6/12/11)
Squat
4x5xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
3x405
2x405
Bench
3x135
3x165
3x3x185
NG Pullups
5x3x+25
Reverse Hypers
5x10
Pallof Press
4x5x55
BB Reverse Curls
8x45
8x55
2x8x65
Comments: Took the box squat off to serve as a bit of a deload. Spending a shit load of time on rehab work to keep my body ready for the weights. It is getting to the point where it doesn't seem sustainable.
Deadlift 060811
http://www.youtube.com/watch?v=OglabFv9S0s
Squat 061211
http://www.youtube.com/watch?v=TTTnmOp46MA
Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x435
3x465 (missed 4th, grip@top)
Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
2x1x295 (touch)
*add 2 board
3x285
2x295
Bulgarian Split Squat
8xBW
6x30's
6x50's
2x5x70's
NG Pullups
5x3
Ab Wheel
3x10
Band standing scapular retraction
4x10xmm
Comments: Back felt shitty after last Sunday's workout, but felt tolerable today so I pushed the deadlift a bit.
Day 2 (Friday, 6/10/11)
Incline Pause Bench
5x115
3x135
3x155
3x165
3x175
2" Fat Bar Rack Pulls @ Knee
5x150
5x190
5x220
5x230
CG Reverse Band Bench (light, #20)
3x225
3x255
3x275
Pendlay Rows
5x135
5x155
3x5x170
Bogart Pulldowns
8x110
8x125
2x8x135
Rolling Thunder
3x100
3x125
2x1x135
3x125
Band Face Pulls
5x12xlight
Day 3 (Sunday, 6/12/11)
Squat
4x5xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
3x405
2x405
Bench
3x135
3x165
3x3x185
NG Pullups
5x3x+25
Reverse Hypers
5x10
Pallof Press
4x5x55
BB Reverse Curls
8x45
8x55
2x8x65
Comments: Took the box squat off to serve as a bit of a deload. Spending a shit load of time on rehab work to keep my body ready for the weights. It is getting to the point where it doesn't seem sustainable.
Deadlift 060811
http://www.youtube.com/watch?v=OglabFv9S0s
Squat 061211
http://www.youtube.com/watch?v=TTTnmOp46MA
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