Squats 3x3. Monday, 4/25/11.

Back Squats 3x3 (belted)
195, 205, 215

Box Squats 3x3 (belted)
185, 185, 185

Band-Resisted Squats 3x6 (belted)
135, 165, 165

Hang Cleans 2x10
95, 95

One-Arm Bent-Over Shrugs 2x30 ea
-> all w/ 135

Bus Drivers
-> (bar+25)x6 each way, (bar+25)x6 each way

**** WEIGH-IN: 141 LBS ****

Cleaning Some Weight. Monday, 8-23-10

Power Cleans
125x5 --> P.R.!!!!
125x5
125x5
125x2 + fail + fail
-> not much explosion. couldn't get elbows up.

Hang Cleans
105x5
95x8
95x8

Bent-Over Rows
-> with back completely parallel to ground
95x8
95x8

Bus Drivers (Core)
bar + 25 x 8
bar + 25 x 8

Upr Bk

T-bar Rows:
lots of sets with some plates. eh.

Dumbbell Rows:
I figured out that I could jack up one of the benches and use the parallel grip curl bar as a plate-loaded dumbbell. It looks pretty ridiculous, but actually worked well in practice. It has a side benefit of a raise handle so the dumbell has no torque and won't roll out of your hand.
("db" x reps per arm)
110 x 10
130 x 8
150 x 6
160 x 6

Finished with some shrugs, band-resisted curls, and bus drivers. Shrugs felt somewhat off/worn-out today; I may be overtraining my traps, if that's even possible?

Skwats: Recovery

Highbar'd everything. Went light to recover.

Squat:
135 x 10
185 x 10
225 x 10
275 x 5, 3 sets

275 started feeling meh on my lower back, so I stopped going up there

Box Squat:
135 x 4
185 x 4, 3 sets

Leg Press:
sets with 2,3,4,5,6 plates on the bar, 8-10 reps. these were easy since the lower back wasn't in the equation.

Bus Drivers:
45 for 2 sets
55 for 2 sets

Farmers Strike Back

T-Bar Rows (50 kg base weight): 2 plates x 6
2+25x6
3x6
3+25x 8, 6, 6
1x20

Pull-ups: a bunch

FARMER'S WALKS!:
4 lengths (2 drops)
Up, around and down stairs (4 drops)

Cross-body Hammer Curls: 45x 10/10
50 x 9/9
55 x 8/8, 6/6

Bus Drivers?: 4 sets

I had my sweet revenge on Farmer's today. The only thing I can compete with Dave on are grip-related things. My bodyfat enables me to do this.

Upper Back + Misc

10/22/08

T-bar Rows

50kg x 8

50kg + 45lbs x 8

50kg + 90lbs x 7

50kg + 135lbs x 7 (failure)

Wide-Grip Pull-Ups

bodyweight x 9

25lbs x 5

25lbs x 6

25lbs x 5

Farmer's Walk (must save 5th graders from burning building)

100lb plates in each hand

midway down hall and back

45lb plates in each hand

full length hall and back -- too easy

Hammer Curls

40 x 4 sets

Bus Drivers

25lbs x 2 sets

45lbs x 2 sets

Curls w/ Squat Bar

65lbs x 8

65lbs x 8

75lbs x 7

Half of us have signed our lives away so we can become a club team.

Upper Back: Kyle's Revenge

T-bar rows:
(some warm-ups; all weights approx. to a guess)
345(?) x 6
345 x 6
370 x 6
255 x 15

Wide-grip pull ups:
bodyweight x 10
bw + 45 x 10
bw + 70 x 4ish
bw + 45 x 7

Farmer Walk:
Kyle LURRRRVES these.

100lbs plates in each hand, down the hall and back (2 brief stops on the way back).
same weight, up the steps, strolled around for a bit, then came back down.

Kyle walked down, back and down without stopping thereby proving that farmer's walks have zero correlation to strength in powerlifting. Also Kyle wins again :'(

Hammer Curls:
(weight for each dumbbell, reps per arm)
70s x 8
80s x 6
80s x 5
80s x 5

Bus Drivers:
25 til failure, 2 sets
45 til failure, 2 sets