11.9.11-Squat

Squat:
Given that I can triple 315, I feel pretty good about that being my opener. Including warmups here for reference when meet comes around
barx5
95x5
135x5
185x3
put on belt
225x3
275
295
Attempt 1:
315@8+/9-
Attempt 2:
335@10- (much better now than when I attempted this last time. For sure got depth, but my walkout sucked by taking twice as long as it should've to get my feet set)
335@10+ (much better set up. unquestionable depth. Grinder on the way up, but a good lift still)

Leg Press Machine:
3 plates on each side x8
3 plates and a quarter on each side x 6
4 plates on each side x5

Ellyptical (cardio)
16 mins, 200 calories burned.

So to sum up, plan for the meet re squats:
1) 142.5 kg (314.2 lbs)
2) 150 kg (330 lbs)
3) 155 kg (341.7 lbs)
Does this sound good? Should I open lighter? heavier 2nd and 3rd attempts?

10.9.11--Upper Back and Biceps

I have my first midterm tomorrow in Contracts. Took a small break to go to the gym and get some upper back, biceps, and cardio in.

Don't really remember all the weights I did, but I did 3 sets of:

Chest Supported Rows
Cable Rows
Lat Pulls
Incline Chest Supported Row
Iso Lateral Pulldown
Cable Biceps
BB Biceps Curls
Machine Biceps Curls

15 minute Bike Cardio- Alpine Mode

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.

Bench Day 3/8/2011

Close Grip Bench
175 x 3
185 x 3
195 x 3
205 x 3
205 x 3
205 x 3
195 x 3
195 x 3
This is the only bench motion I could do so I did 8 sets.

Dip Machine
3 sets of 12 w/ Stack

Super setted w/ Delt Raise Machine
3 sets of 12

Close Grip Lat Pull Downs (w/ Straps & Shitty form)
4 sets of 8 w/ Stack

Bicep Curls
4 sets of 10

GHR Abz

Cardio on treadmill

PNF

Bench Assistance 3/5/2011

Floor Press
185 x 5
195 x 5
205 x 5
205 x 5
These were very slow and I went down as low as my neck would let me.

Tricep Death
135 x 25 reps
145 x 25 reps
155 x 23 reps (missed the last 2 4-board reps)
135 x 25 reps

Dumbbell Rows (plus the weight of the bar)
100 x 10
120 x 10
150 x 10
170 x 10

Inverted Rows
x15, x15, x12

Supersetted w/ Shoulder Raises
3 sets of 12 w/ 30 lb dumbbell

Cardio at Drake

Deadlift Assistance 2/10/2011

Good Mornings
315 x 5
335 x 5
365 x 5

Low Box Squat
315 x 3
335 x 3
365 x 3
375 x 3 10lb PR

Dumbbell Pull Throughs w/60 lbs
3 sets of 15 per arm; 30 reps total per set

Calves

Abs w/ Cheryl & Ryan...OWWWWWWWW!!!

Cardio on treadmill

Squat Day 2/7/2011

Squat
365 x 1
365 x 1
395 x 1 felt easy

Pause Squat
295 x 3
315 x 3
315 x 3

Leg Press
8 plates on each side x 8
8 plates on each side x 8
8 plates on each side x 6 wtf?
8 plates on each side x 8

Cario
Treadmill-Ran 2 minutes at 4.3 mph, then 2minutes 8.5 mph. Switched back and forth for 20 minutes.

Foam Roller Transversus
3 sets of 20

PNF

Squat--2.7.11

Squat:
255 (opener) x2
285 (2nd attempt)

What do you guys think about that depth? White or red?

Pause Squat (3 second pause):
185x3x2
195x3

Leg Press:
2 plates on each side x8
2 plates and a quarter on each side x8x2

Plyos, Abs, Cardio

Weigh In:
167-168

1.25.11--Bench

Bench Press:
155x5x3 with generous press commands from Luke

Pause Bench (3 seconds):
135x3
145x3x3

Overhead Triceps Extensions:
17.5x8x3 (each arm)

Pull Ups

Ab Wheel

Cardio

1-25-11 Bench

Bench

185 x 5 @ 9-

190 x 5 @ 9

195 x 5 @ 10- PR with very brief pause

Pause Bench with 3 second Scott count

175 x 3 @ 9.5

180 x 3 @ 9.5

185 x 3 @ 10 PR

175 x 3 @ 9.5

Skull Crushers

70 x 10 x 4

Weighted Wide Grip Pull Ups

BW + 45 x 10, 6, 5

Hammer Curls

32.5's x 8 x 3

Ab Roller

Cardio

Stair Master: 15 minutes- 160 calories

1.21.11--Deadlift

Deadlift:
Don't want to talk about it. Let's just say epic fail and move on.

Good Mornings:
135x5
185x5x3

Low Box Squat:
135x5
145x5
155x5

Back Hypers:
BWx25x4

Transversus

IM Soccer for cardio

1.18.11--Squat

Squat:
warmups
255
275
285 PR
225
245
265

Pause Squat (3 second pause):
185x3x3

Cleans:
95x4
115x3
135x3
135x2+high pull

Erg'd 2500m

Bench Assistance Day 12/10/2010

Standing Press

125 x 5

135 x 5 PR

145 x 5 PR

135 x 7 PR

Floor Press

185 x 5

195 x 5

205 x 5 PR

205 x 5

Dips - x20, x15, x13, x15

Supersetted with ...

Wide Grip Pull Ups - x12, x10, x8, x7

Close Grip Cable Rows

4 sets

Flyes

4 sets

Cable Abs

Cardio - Ran steps at Drake

Great workout.

Weekend Cardio. Saturday, 10/16/10.

Exercise Bike
5 min warmup, 30 min cardio @ 80%, 5 min cooldown

**** WEIGH-IN: BODY WEIGHT AT 136 ****

--> just found out 55 person cap for november 6th meet has already been reached so I can't compete. Instead of doing my second cardio workout tonight, I will be eating a large dinner and go back to gaining weight.

Light/Recovery Deadlift Day. Thursday, 10-14-10

**** 15 MIN. CARDIO IN MORNING ****

Deadlifts Off Blocks 4x3 (light)
-> with bar starting just above knees
361
361
361
399 --> P.R.!!! + a good 10 second hold at the end of last rep

Good Mornings 4x5
135
135
135
135

Deadlifts
1 burnout set: 115 lbs x 60 reps
-> all with good form, touch & go (light touches, no bouncing)

Shrugs 3x10
225
225
225

One Arm Rows 3x8 each arm
65
65
65

Banded Hyperextensions (with greens)
10 reps
12 reps
15 reps
-> all with pauses

PNF Stretching

Exercise Bike. Wednesday, 10/13/10.

**** WEIGH-IN: BODY WEIGHT @ 136 LBS AROUND 6PM BEFORE DINNER ****

Exercise Bike
5 min. warmup, 30 min. cardio, 5 min. cooldown

GPP and Cardio. Weekend 10/09-10/10

Saturday

GPP consisted of throwing 16 lb medicine balls against the wall (using legs and core strength with a hip twist to throw), 100-200m jog/sprints with 25lb kettle bells in each hand, more 16 lb medicine ball throwing, stair sprints up stadium with 35 lb kettle bells ine ach hand

Sunday

Exercise Bike: 5 minute warm up, 25 minute cardio @ effort level 8, 5 minute cool down

Weigh-In on Sunday at 6:30pm with only 1 meal (brunch) under my belt and before dinner ... Body Weight @ 132 lbs even !!!

Bench Day 9/10/2010

Bench w/ Shirt off pins ( about 3in from my chest )

275 x 3

275 x 3

275 x 3

275 x 3

This felt A LOT better than last time. The first rep of every set was awkward. It was hard to explode for some reason. The second and third rep felt better and more explosive. I'm hoping for a 300 lb shirted bench by Nov. 6

Incline Bench

185 x 5

185 x 5

185 x 5

This was hard after shirted bench

Super Set - Dumbbell Bench ( 80lbs ) / Close Grip Pull Ups

x8 / x14

x7 / x12

x6 / x10

Superset - Bicep Curls ( 55 ) and Reverse Crunches

x12 / x15

x12 / x15

x12 / x15

Cardio - Ran up and Down Janss steps until feeling winded. Drake was closed

I trusted you, donuts

Bench

145 x 5

160 x 3

180 x 4

135 x 10

140 x 10

140 x 9+f

Whoops

140 x 8

140 x 8

Cable rows

195 x 10 x 5

Chin ups

BW x total of 40

10 minutes on the treadmill

Is it working?

Squat

230 x 5

260 x 3

290 x 2

175 x 10

185 x 10 x 4

Leg extensions

140 x 10

150 x 10

160 x 10

170 x 10

horrible cardio abs

Pull ups

BW x 15 then goaded into hitting 30 total