Deadlift 7/28/2011

Deadlift
405 x 1 @8
445 x 1 @8
495 x 1 @8

GHRS
3 sets of 10 on the lat pull down machine

Banded Pull Thrus w/ Greens
3 sets of 20

10 minutes Rowing Machine
10 minutes Stairmaster

Morning bodyweight: 184.6
Opener: 496
2nd Attempt: 523.5
3rd Attempt: Anything over 540

Thoughts about the meet:
I'm feeling confident about this one. What I would like to achieve is to take the RAW Jr. Squat record (440), the RAW Jr. Deadlift record (540) and the RAW Jr. Total record (1250). Also, I'm skipping bench assistance tomorrow for the first time before a meet. The rest is gonna be nice.

Deadlift Day 6/16/2011

Deadlift
425 x 5 @8
465 x 5 @10 10lb PR
Form could have been better bc the bar kept pinching my thighs. I didn't wear baby powder so the bar didn't make contact with my body during the reps the whole time.

Romanian Deadlifts
405 x 5 @10
405 x 5 @10
405 x 5 @10
My hands were fried

Leg Press
10 plates x 10
12 plates x 10
14 plates x 10

Banded Pull Throughs/ GHRs
5 sets of ? on each one

Abs & PNF Stretching

Deadlift Assistance

Romanian Deadlifts:

495 x 5, 5

545 x 5, 5 @ 8

I hate these. never again.

Zerchers:

275 x 5

315 x 5

335 x 5

Finished with banded pull throughs and cable transversus

Deadlift Assistance 6/9/11

Romanian Deadlifts
405 x 5
455 x 5
475 x 5
495 x 5

Zercher Squats
225 x 5
275 x 5
275 x 5
295 x 5

Banded Pull Throughs
5 sets of ?????

GHRS
4 sets of ?????

Cable Transversus
3 sets

11-29-10 Squat

Squat

325 x 1 @ 8.5

345 x 1 @ 9

365 x 1 @ 10- PR

I probably could have hit a little heavier, but it was slow, I wasn't feeling great today. My right bicep/armpit/ chest area was hurting during squats. This kinda went away during pause squats.

Pause Squat at 5 seconds (Max's 3 count)

255 x 3 x 3

Power Cleans

135 x 3

155 x 2

175 x 1

195 x fail, fail, 1 not really (the one I got I couldn't hold on too so I dropped it)

165 x 3

Kettlebell Pull Throughs

superset with banded pull throughs

Windshield Wiper Abs

5-27-10 Squatlift

Squat

315 x 1 this was actually a warmup

335 x 1 PR New Max

345 x 1 PR New Max apparently I hit depth by 1mm

I stopped at 2 sets of 1 because the 345 was pretty tiring. It wasn't too hard, but I was feeling tired today due to feeling sick and not eating before lifting. Also my knee was hurting. My hips hurt a little after my heavy lifts. This 15 pound PR brings my total to 930, that's right Vit.

Deadlift

315 x 5

325 x 5 PR

335 x 5 PR

GMOPs at pin 11 which is lower and so much worse

135 x 10 x 3

Banded Pull Throughs

Abs

Lower Back

I went to campus yesterday at 11:15 but drove around for half an hour trying to find parking with no luck, so I went home and lifted Friday morning instead (had a plane flight at 5). The best part of this session was the couple who were doing some push-up while grunting things like "yeahh," "ohhh" and "come on." It did not sound like a workout...

Had to skip deadlifts due to the platform being used and time constraints.

GMoP:
405 x 5, 5 @ 8
425 x 5, 5 @ 8
445 x 5 @ 8+

These didn't feel hard, but I didn't get in the groove except for the second work set. Not sure what happened here.

Pull-throughs:
blue band x 4 sets

Weighted hypers:
45 x 4 sets (20-30 reps).

Focused on keeping my lower abs tight, which change the motion, though I can't say how.

Finished with 3 sets of the ab wheel. Sadly, my triceps were giving out on this before my abs.

Squatta

Squat:
405 x 3
415 x 3
425 x 3
435 x 3

Feels good to have my work capacity coming back. I'm still hesitating to hit the hole hard on the first rep. On one of the warmups, I hit the rack and rotated to one side. This aggravated my right hip, which started throbbing. Need to be more careful in the future.

Box Squat:
225 + greens x 4 slow reps
315 x 4
365 x 4
385 x 4

My lower back did not respond well at all to dynamic band tension. I had to go slow to avoid shooting pain. However, my strength off the box feels pretty good, especially since it's only 20lbs below my first work set...

Finished with pull throughs, hyperextensions and ghr abs.

02/15/10 Squat

Started a 9-week peaking cycle for collegiates using Mike Tuchscherer's RTS template.

Squat (Low Box + Foam):
275 x 5 for 2 sets @8
295 x 5 for 1 set @9
275 x 5 for 2 sets @8.5

Squat (Low Box + Foam + Greens):
225 x 4 for 5 sets @8

Each of these were meant to be medium intensity, higher volume work mainly focusing on hip strength and speed out of the hole. It ended up being slightly more intense than anticipated but the volume was good and I definitely worked my hips well.

Banded (Green) Pull-Throughs
4 x 10

Banded (Blue) Hypers
3 x 10

Abs - Physioball trunk twists (w/ 25 #)

1.09.10--Deadlift

Forgot to post this yesterday.

Strolled into Wooden Center at noonish a little drunk from the night before...disastrous results.
Deadlift:
111x3
199x1
220x2+f (this is what I was hoping to hit for the heavy set of 5. Had some focus problems which I blame on the al-al-al-al-alcohol.)
Decided it was not safe for me to continue lifting while still feeling the effects of the previous night. Probably a good idea.

After drinking more water and feeling better again I continued my workout
Good Mornings Off Pins (GMOP):
95x5
135x5 (horrible form...decided to go down in weight to nail the form)
115x5
115x5
135x5 (form WAY better)

Feeling better, I really wanted to hit a set of 5 in my deadlift
Deadlift (again)
155x5 easy
180x5 easy, but tired.

banded hamstring curls, banded pull throughs, BB rolling abs

01/09/10 Deadlift

Deadlift:
warmups
405 x 5, slightly lower than I would have normally gone for but my legs were still sore from squatting so I took it easy.

Good Mornings Off Pins (GMOP):
warmups
225 x 5
255 x 5
275 x 5
295 x 5
315 x 5
325 x 5

banded hamstring curls, banded pull throughs, BB rolling abs

Deadlift

1/9/10

Deadlift

still recovering from being an idiot over break

worked up to 335 x 1

Good-Mornings Off Pins

185 x 5

225 x 5 x 2

Band-Resisted Hamstring Curls

3 sets

Banded Pull Throughs

multiple sets of my new favorite exercise ever

DE Deadlift

Band-resisted Deadlift:
Quadded the bands to 100s and then had people stand on them.
201 + greens x 3
133 + blues x 3
201 + blues x 3
263 + blues x 3

Greens had to be each ~150 at the top. Blues were near ~280, as Clay was standing on the 100 and he was nearly lifted up. I estimate the last rep was around 730ish at the top?

Good morning off pins:
315 x 5
405 x 5
455 x 5

Pins were set a bit higher than before. I didn't realize this until too late.

Finished with banded hamstring and banded pull throughs

Deadlift

Deadlift (with Inzer squat suit)
369 x 5 -need to get used to all the tension at the bottom. I had a hard time grabbing the bar and like with all other geared work this week, my head felt like it was gonna explode at the bottom.

Good mornings off pins
185 x 5
195 x 5
225 x 5
205 x 5
-pretty bad form partially squatting up all the reps on this

3 sets of banded leg curls

3 sets of banded pull throughs

BLOODLIFT

Deadlift

359 x 5 (PR)

Last rep was a struggle to lock out but I managed to get it, though not without shedding some blood. Got a wicked nosebleed at the top, kind of looked like I got punched in the face.

Good Mornings off Pins

135 x 5

185 x 5 x 2

195 x 5

Banded hamstring curl, Banded pull through superset

1-7-10 Deadlift

Deadlift

243x5

263x3

295x5 PR

343x1 PR New Max had to try twice in a row, but I got it up. It was pretty shaky.

Good Mornings off Pins

95x8

135x5x2

155x5

165x5 my left shoulder started hurting during these

Banded Hamstring Curls Supersetted with Banded Pull Throughs

Weighted Incline Situps

Rainbow Dragonfly Ponies

12/19/09 Suited Squat

Squat (suited):
warmups
415 x 3 (about 2-3 inches above parallel)
435 x 2 (about 2 inches about parallel)
465 x 1 (added a light wrap to my knees. had issues with the walkout - been some time since I have been under some heavy weight and I think the racked bar height was a little too high)
485 x 1 EASY (at parallel. more walkout issues. I found that I have the tendency to look down at my feet before I walk back the weight - a horrible idea. after changing this, the walkout was much smoother. needless to say I need to do some super heavy squat walkouts)

Banded Hamstring Curls

supersetted with

Banded Pullthroughs

GHR abs

Grip Work

ME Cleans

Thought I was going to deadlift but then forgot my long socks. Looks like I'll be pulling next week instead.

Cleans:
111 x 5
161 x 5
201 x 3
221 x 2
241 x fail x 2
231 x fail, 1
231 x fail, 1
231 x 1

I'm having serious technique difficulties at the top of my heavy cleans. I am unable to get the full arm rotation through, so I end up doing a high pull and failing. Not sure what the cause is, but I should probably video it. 221 x 2 felt easy, so I'm not sure why 231 was so difficult.

Seated Good-mornings off pins:
135 x 10
225 x 5
275 x fail
245 x 4

These were not working out.

Good-mornings off pins:
275 x 5
365 x 5, 5

I really like these. I feel much better about being able to sit back and I think my depth is actually better with these. I will probably incorporate these a lot more now.

Supersetted banded pull-throughs w/ blues and banded hamstring curls w/ greens.

11/28/09 DE Squat, Accessory Uppers

Speed Box Squat (~14" box, against greens):
205 x 2 for 8 sets

I had strained my right hamstring on 11/17 and took 11/24 off from squatting to get it in order. Normally I lift thru things like this, but I felt like it would heal quick and I would only miss one lift (instead of lifting thru it and prolonging the injury). I made the right choice, the missed lift allowed it to heal and the speed squats felt fine.

Band (green) Pull Thrus:
3 x 10

Shoulder Pin Press:
155 x 5 for 3 sets

Upright Rows:
135 x 8 for 3 sets

Incline DB Curls:
40s x 6 for 3 sets