Squat 1 Cycle 2

5/14/12
Squat
315 x 1 @ 9+
345 x 1 @ 10
365 x 1 @ 10+ (10 lb PR)


Lunges
135, 145, 155, 155 x 5

Anderson Squats
225, 235, 245 x 3

Abs

Squat 3 Cycle 2

5/7/12
Squat
275, 285, 295 x 3
then kevin did 300 so I did 305 x 3 (10lbs less than PR)

Lunges
135 x 5 x 4

Anderson Squat
225 x 3 x 2 These were much harder than last week and I definitely hit my fatigue stop after this set
185 x 3 This set wasn't great

Arnold Superset (Leg Extension + Squat)
135 x 26

Calves, Transverse Abs, Hamstring Curls

Squat Monday 01-09-11

Squat
225 X 3
245 x 3
255 x 2 + fail

265 x 1 @10-
265 x 1 @8+

GMoPs
185 x 5
225 x 5
205 x 5, 5

Safety Bar Box Squat
135 x 3, 3, 3, 3, 3 ,3

Heavy Walkout
315
345
365

Abs

Bench Assistance / Deadlift Assistance

11/11/11

Speed Pulls
banded purples
185 x 2 x 6

Band-Lightened Bench
275, 295, 305, 315, 325, 335 x 3

Light Good-Mornings
225 x 5 x 3

Pause Bench
185, 195, 205 x 3

Cable Rows, Abs

Squat Monday 11-07-11

Squat
1st Attempt
275 x 1 @8

2nd Attempt
305 x 1 @9/+

Band resisted box SS bar squat
Zercher
Abs

Bench Assistance

11/4/11

Shoulder Press

60, 65, 70, 70 x 5

Bench

185 x 8 x 3

Decline Bench

175 x 8 x 2

165 x 7

These sets were moving fast and I didn't have a spot so I took it easy.

Stability Bench

I had to get 1 set in because I love stability bench.

Cable Row, Chest-Supported Row, Biceps, Abs

Deadlift Thursday 11-03-11

Deadlift
275 x 1
295 x 1
315 x 1 <--20 lbs PR

Deficit Deadlift
225 x 5
245 x 5
225 x 5

Banded Hamstring Curls
Abs

Bodyweight: 162 lbs

Squat Monday 10-31-11

Squat
275 x 1
295 x 1
305 x 1 <--PR hello 300 lbs

Bandlightened Squat
275 x 5, 5, 5, 5

Box Squat
185 x 2
195 x 2
205 x 2
225 x 2

Box Jumps
Abs

Bodyweight: 163.5 lbs

10.28.11--Deadlift

Deadlift:
warmups
315x3@9-
345x3@9+
was debating about going for a third set around 360 lbs, but decided to go conservative with the meet coming up.

Hamstring Curls Machine
Hypers
Abs

Deadlift Assist Thursday 10-27-11

Good Morning
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5 <--bad form

Stifflegged Deadlift
185 x 6
225 x 5, 5

Hamstring Curls
Abs with Terence

Bench Tuesday 10-25-11

Bench
155 x 3
165 x 3
170 x 3

Pause Bench
135 x 3
145 x 3
150 x 2 + 1 greg lift
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bodyweight: 163 lbs

Squat Monday 10-24-11

Squat
245 x 3
265 x 3, 3

Box Squat
185 x 2
205 x 2
215 x 2
225 x 2
235 x 2

Plyos
Abs

Bodyweight: 163 lbs

I'm staring to like the 5 rep days

Squat

275 x 5 @ 9

285 x 5 x 2 @ 9+,10- (PR?)

Leg press

Low box squat

245 x 2 x 4

255 x 2 x 4

Power cleans

135 x 3

145 x 3

155 x 3 x 3

Bench

175 x 5 x 2 @ 9-

180 x 5 @ 9 (PRetty sure)

Pause bench

145 x 3

155 x 3

160 x 3

165 x 3

Pendlay row

165 x 5 x 4

Weighted chin ups

BW+25 x 5 x 2

BW+30 x 5 x 2

Dips, shrugs, and abs

Bench 5 Cycle 2

10/18/11

Bench

225 x 5 x 3

This was easy. I was planning on doing more, but my elbows and shoulders aren't 100% due to benching in the shirt.

3 Board

245, 255, 265 x 3

Pendlay Rows, Dips, Abs

Bench Tuesday 10-18-11

Bench
150 x 5
155 x 5
160 x 5

Pause Bench
115 x 3
130 x 3
140 x 3
150 x 3

Pendlay Rows
Pullups
Dips

Abs

Squat Monday 10-17-11

Squat
225 x 5 @8
245 x 5 @9+
245 x 5 @10-

Band Lightened Squat
315 x 5
365 x 5,5

Cleans
95 x 3
135 x 3,3

Abs

Bodyweight: 166.5 lbs

Bench Assistance

10/17/11

Incline Bench

165, 175, 185 x 5

Seated Shoulder Press

60 x 8, 7, 6

55 x 10

Chest-Supported Row

115 x 7 x 2

135 x 6

Bench

185 x 8 x 2 I was gassed.

Biceps, Abs

Deadlift Assistance

10/13/11

Good-Mornings

Worked up to 315 x 5

Stiff-Legged DL

245 x 8 x 2

265 x 8

Banded-Hypers, Abs

Deadlist Assist Thursday 10-13-11

Good Meownings
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5

Stifflegged Deadlifts
185 x 8
225 x 8, 8

Abs

Finally a good day, shirted bench

11/11/10

Bench

255 x 1

265 x 1

275 x 1

275 x 1

These got progressively easier, besides the lockout on the last couple of reps. Otherwise it was easier to touch in the right spot with more weight.

Note to self, and anyone else who's having trouble shirted: I need to remember to bench in the shirt just like it's raw. Following the same good technique: back arched, shoulders pinned back, elbows tucked. It made a huge difference.

Board Press, Skull Crushers, Pendlay Rows, Biceps, Abs