Luke 3-1-12 Deadlift

Deadlift in super centurion size 36

385 x 5 @ 8

425 x 5 @ 9+

I was feeling kinda beat up still from the 5x5 squats, so I am very happy with the 425 x 5. It was a lot cleaner than the 435 x 5 I did last time.

Good Mornings

225 x 5

255 x 5

285 x 5

315 x 5

forgot to do Anderson squats, plus I got kicked off the rack by a personal trainer

Weighted GHR's

10 x 10

25 x 6

35 x 7, 8

Floor Sweeper Abs

Luke 2-16-12 Deadlift

Deadlift in suit

365 x 5 @ 7

415 x 4+plates fell off @ 9- PR

435 x 5 @ 10+ PR of 30 pounds. The last rep was locked out, but I couldn't really hold it, nothing baby powder and chalk can't fix.

Zercher Squats

185 x 8

205 x 8

225 x 6 uhg these feel shitty, I know I can heavier, but shit

GHR's

BW x 12 x 4

Abs

Luke 1-19-12 Deadlift

Suited

Deadlift

405 x 3 @ 8+

445 x 3 @ 9+ PR

Rack Pulls from lowest pin in rack

405 x 3

425 x 3

445 x 3

465 x 3

GHR the new machine feels much better

BW x 10 x 3

Floor Sweeper Abs

3 sets

Bench 10/11/11

Bench:
50 x 5
55 x 5
60 x 3 x 2
70 x 1 (5 lb PR)
75 x 1 (10 lb PR)
80 x 0 (nope)

Close-grip Bench:
60 x 5 x 5

Cable Rows:
80 x 5 x 5

Incline Bench:
50 x 8
45 x 8
45 x 7 (ha)

Pull-ups, biceps, GHRs

It's Panda PR week ♥!

Deadlift

Block pulls (from below the knee)

335 x 5, 5, 5

385 x 1

415 x 1

415+2 chains x 2 @10

415+2 chains x 2 @10

I think each chain weighed around 15-20 lbs

GHRs

BW+mini band x 4 x 10

Kneeling abs

4 x 10 at 102.5lbs

Finished with some stretching

Speed Squat Day - Saturday 9/3/11

12 trips with the sled (90lbs)

Box Squats
185 x 2
185 x 2
185 x 2
205 x 2
205 x 2
205 x 2
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2
This was tiring, very little rest.

GHRs
4 sets of 10

Reverse Hypers & Abs
3 sets of 10

Stretching

Today was all about perfect form and speed. I’ve never used a monolift before but it’s not bad. I would have preferred to walk out the weight on a normal squat rack but we train in groups so I had to stay with them. I’m pretty much resetting my squat form and making sure that I develop the right symmetry to boost up my three lifts.

Yep

Dreadlift

385 x 3 x 3

385 x 2.7

Rack pulls

385 x 1

huh

Shrugs

315 x 8 x 3

GHRs

Incline bench

135 x 8

140 x 8

145 x 8

My wrist is back!

Dumbbell shoulder press

50 x 8 x 2

50 x 6

Neutral grip dumbbell bench

55 x 8 x 3

Lat pulldown

180 x 5

190 x 5

200 x 5 x 2

wide grip cable row

190 x 5

200 x 5

210 x 5 x 3

scap pull ups giant set

bicepsual

Squat

Squat

200 x 3

240 x 3, 3

Wanted to try on my new size 40 super centurion to see how it fit. I think its the right fit around the crotch. I was able to get it almost all the way up using suit slippers.

330 x 3 (straps down) - probably 5 inches high

400 x 3 (straps up) -probably like 8 inches high, barely got down

This suit is a pretty tight fit, definitely much tighter than my old suit. I can still get the straps on by myself which means it's loose up top, but it's definitely snug in the crotch/legs. I considered going down to a 38 but it would be super tight and considering I'll probably gain a little weight over the next year I think the 40 should be a solid suit once it's broken in. It'll most likely take at least 500 for me to get to parallel in it, which is a good thing.

Box squats (about parallel or slightly below)

135 x 5

185 x 5

225 x 5, 5

Standing abs

100 x 12

110 x 10, 10

Banded GHRs (mini band)

3 sets of 10

Deadlift Thursday 09-01-11

Deadlift
265 x 3
285 x 3

Deficit Deadlift
185 x 8
225 x 5,5

GHR
Abs

Bodyweight: 164lbs

7AM Squat Singles

I don't have time to squat this weekend hence the early workout. This workout was powered by 2 cups of apple juice.

Squat

275 x 1

295 x 1 @8+

315 x 1 @9+

325 x 1 @10-

340 x 1 @10

185 x 8, 8

GHRs

BW x 15, 10, 10

Post training BW: 203.8lbs

Deadlift Assistance

Rack pulls (hole 4 - from lower part of the knee cap)

415 x 3 @9

435 x 3 @10-

445 x 3 @10

GHRs

BW x 20, 10, 10

Finished with 3 sets of standing abs and stretching. Played full court basketball for an hour afterwards.

Fine I'll start doing heavy shrugs again

Rack pull

365 x 4 x 4

That's all my hands can stands and they can't stands no more

(holy crap my grip strength is really going down, this wasn't even close to hard for my back)

Stiffies

275 x 5 x 4

Glute-ham raise

BW x 8 x 4

I moved all around the gym looking for a good place to do these

abs

Standing pin press

115 x 3

120 x 3 x 2

125 x 3

130 x 3

Made sure to allow the bar to fully rest between each rep

Bench press

135 x 10

140 x 10 x 2

Weighted pushups

BW+25 x 10 x 4

Chin ups

BW+30 x 5 x 2

BW+30 x 6 x 2

dips superset

BW x 8 x 4

KRULLS

Back to Training - Squats

I played 5 on 5 basketball yesterday for the first time in 10 months so my legs were pretty sore today. I was able to grab the rim with both hands pretty easily despite putting on about 12 lbs since last playing. Heavy squats fix everything? Anyways, I tried out a wider stance today in hopes of being able to sit back more.

Squat

225 x 5

245 x 5

265 x 6

275 x 5, 5 @9-

I feel naked without a squat suit on :(

Box squats (~1 inch below parallel)

185 x 5, 5, 5, 5

GHRs

BW x 10, 10, 12, 12

Squat 5

My schedule is all messed up. I flipped my squat and deadlift workouts for the next two weeks to prime the deadlift with enough rest.

Squat:

465 x 5

485 x 5

495 x 5 (ties PR) @ 10-

I had this 120lb Scottish guy behind me who was like "uh... this is a wee bit heavier than i think i can help with..." Still, having any spotter really gives me confidence. Pretty pleased with the last set. I think i had 5-10lbs in the tank. My form was all over though. I wasn't able to hit the hole with confidence. I need to focus on nailing it with my singles in the next two weeks.

Also, the bicep tendon pain got pretty bad towards the end. My hands were shaking from the pain and I felt really nauseous. I was planning on doing good mornings, but switched to doing leg press instead.

Leg prass:

4 plates x 10

5 plates x 10

6 plates x 10

7 plates x 3

My left patella tendon was feeling irritated by the last set, so I bagged it early.

Did some GHR abs. They had a donkey calf raise machine, which was exciting, so I did a few sets on that. Finished with some sort of trunk twist machine.

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.

Squat 1

Squatting in Edinburgh, UK. I had to talk my way into the University of Edinburgh's gym, which was exciting. They have a very nice room dedicated to olympic weighlifting with lots of squat racks. I had to convert from kg to pounds though, haha. Overall, feeling a bit jetlagged and I haven't been able to eat like I wanted.

Squat:

507 x 1, 1

518 x 1, 1

529 x 1

I didn't have any spots for these, which was a bit nerve wracking, so I was more conservative in my weight choices.

Box Squat:

311 x 5

355 x 5

375 x 5, 5, 5

My right knee was feeling sore, so I switched to a hamstring exercise to avoid putting more stress on it.

GHR:

4 sets

superset with hanging leg raises.

Luke 7-22-11 Lower Back and Press

Worked out at the 24 hour fitness in Costa Mesa with Lauren because I was down at Newport Beach for a few days with her. I combined 2 workouts into one and was pressed for time. The place was huge. I had some left elbow pain the past few days.

Good Morning

275 x 5

315 x 5

345 x 5

375 x 5

Lunges

135 x 12

185 x 12

195 x 12

Standing Press

105 x 5

115 x 5 @ 10-

120 x 5 @ 10 ties PR. I didn't lower the bar fully on each rep.

GHR

did a few with bad form

Pause Bench with 3 second Lauren count which is brutally long

135 x 5

155 x 5

165 x 5 @ 10

Face Pulls

Dumbbell Shoulder Press

47.5's x 8

52.5's x 8 PR

Dumbbell Row

125 x 8 per arm

Deadlifts 7/14/2011

Deadlift
465 x 3 @8.5
500 x 3 @10 15lb PR
I've been wanting to hit this for sooooo long.


GHRS
x12
x12
x15
x15

Deficit Deadlifts
345 x 5
345 x 5
345 x 5
Hands were fried after this

Calves/Intense PNF/Abs

Cycle 2 Week 1 Suited Squat

Squat

370 x 1

425 x 1+1 fail

I lost tightness at the bottom on both of these reps, only difference was I couldn't grind out the second one like I did the first

315 x 3, 3, 3

Getting better at self wrapping my knees. I may end up doing this at the meet(?)

Finished with 4 sets of GHRs and 4 sets of standing abs. I was told to minimize assistance work since there's only 2 more training weeks after this one before the meet.

Also Steve Denison, president of the USPA, was at OCSC doing a little squatting today. I met him and spoke to him for a while. He seems like a pretty friendly guy. He asked what David Jurgens was up to and wondered why he hadn't seen him in a while...I told him "i don't know, he stopped talking to me after I left UCLA :( " And yes I even made a sad face...j/k I only said good things about Dave <3

Good evening

Good mornings

325 x 5

335 x 5

345 x 5

355 x 5

365 x 5

Lunges

135 x 8 x 4

Leg press

whatever

GHR (weakling version), cable abs superset

Push press

135 x 5 x 2

145 x 5 x 2

145 x miss+3+miss

Cable row

200 x 8

210 x 8

220 x 8

230 x 8

Incline bench

135 x 5

145 x 5

150 x 5 x 2 sort of

Pull ups,

BW x 15 x 2

BW x 12 x 2

BW x 6

dips superset

BW x 10 x 4

biceb

aps