Luke 6-8-12 Deadlift

Deadlift
365 x 5 @ 8
405 x 5 @ 8+ had to reset because plates fell off

Stiff Leg Deadlift
265 x 8
285 x 8 x 2

Hypers

Luke 5-18, 5-19 Dead, Bench Assist

Deadlift
435 x 1 @ 10
485 x fail couldn't get off ground

Stiffies
up to 300 x 8 kinda hurt right shoulder from this, but it's better now

other stuff

Weighted Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 90 x 4
BW + 70 x 5

Bench
145 x 10
155 x 10
165 x 12

more other stuff

Luke 5-4 and 5-5-12 Dead and Bench Asst

Deadlift
385 x 3 @ 8
415 x 3 @ 9+
435 x 3 @ 9+

Stiff Legs
up to 275 x 8

Glute Thrusts, other stuff, machine shrugs up to 5 plates per side no wraps x 6

Weighted Supine Rows with feet on bench
10 x 5 x 2
25 x 5 x 2

Bench
135 x 10
145 x 10
155 x 10
165 x 10 @ 9

Neutral Grip Bench
55's x 6 x 3

Dumbbell Triceps Extensions
27.5 x 10 x 3 per arm

Hammer Curls
50's x 8 per arm x 3

Max Effort Rack Pulls. Fri. 3/16.

**** JUST CAME BACK FROM 2 WEEKS OFF DUE TO MINOR STRAIN IN LEFT PEC ****

Max Effort Sumo Rack Pulls 3x1 (belted)
-> (from ~1-2 inches below knees)
365 (@8), 385 (@9), 405 (@10)

Stiff-Leg Deadlifts 3x5 (belted)
205 (@8), 225 (@9), 245 (@10-)

Deadlift Assistance. Thur. 12/22.

Sumo Rack Pulls 4x2 (belted)
355 (@9-), 365 (@9), 385 (@10), 365 (@10)
-> (I was happy with a 385 double. That is a seasonal PR).

Good Mornings Off Pins 4x4 (belted)
-> (with pins at 11th hole, which is a little higher than last week)
185 (@7), 215 (@9), 235 (@10-), 255 (@10)

Stiff-Leg Deadlifts 3x8
205 (@8), 205 (@9), 205 (@9+)

Transversus Cable Crunches on Aerobics Ball 3x15
100, 130, 150

Deadlift Assistance. Fri. 12/16/11.

**** (TOOK 5 DAYS OFF AFTER THE MEET) ****

Sumo Rack Pulls 4x4 (belted)
315 (@8), 345 (@9), 355 (@10), 335 (@9+)
-> (my calluses near the bases of my fingers were starting to kind of blister underneath so I had to drop the weight for the last set, I was very satisfied with 355x4 though when a month ago I only got 3 reps with that weight).

Stiff-Leg Deadlifts 4x5
205 (@8), 205 (@8), 205 (@8), 205 (@8)
-> (calluses still hurting from the heavy rack pulls so I did slightly lesser weight, probably could have done 225 for all sets but stayed lighter to save hands).

Good Mornings Off Pins 4x8
-> (using the 10th hold up from the floor on the squat rack at the local gym here)
-> (pins were just a little bit above my torso being parallel to the ground)
135 (@8), 135 (@8), 135 (@8), 135 (@8)
-> (my lower back was fried from the rack pulls & stiff-legs)

"Pony Express" Machine Calf Raises 4x10
-> (no weight on the first set & did the remaining sets with only 20 lbs)
-> stayed really light so as not to aggravate my achilles tendons, the goal is to slowly restrengthen calves without re-inflaming the old achilles strains)
(calves were a little tight)

Cable Abs 4x15
50, 60, 70, 70

Deadlift Assistance. Thur. 10/27.

Good Mornings 4x5 (belted)
155, 165, 165, 165

Stiff-Leg Deadlifts 4x5
245, 245, 245, 245

Banded Hyper Extensions
Black x 20 reps, Black x 15 reps, Green x 30 reps

Reverse Banded Hypers (Core)
Purple x 18 reps, Green x 12 reps

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

Luke 10-27-11 Lower Back

Worked out at wooden earlier today, because I was dealing with some personal shit. I may have some big personal problems coming up.

GMOPs off pin 10
325 x 5
365 x 5
405 x 5

Stiff Leg Deadlift
225 x 6
265 x 6
245 x 6
I tried to keep a really straight upper back and lock my shoulder blades back, but this made me unable to touch the ground easily and hurt my right shoulder, like RDL's did last year.

Also did a one armed pull up with my right arm and almost got one with my left.

Hyper Extensions

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

10.14.11--Deadlift

Forgot to post my Deadlift workout from Friday

Deadlift:
worked my way up to 315x5@9, but couldn't do more because of me stupidly forgetting my chalk (did 335 for one rep but it was slipping out of my sweaty hands)

SLDL:
225x5x2@9, had a painful pinch of my left testicle and decided to stop. Everythings okay now

Leg Curl Machine:
3 sets

Cable Glute Thrusts:
3 sets

Hypers:
about 100 total at BW

Deadlift Assistance. Thur. 10/13.

Good Mornings 4x5 (belt)
155, 165, 165, 165

Stiff-Leg Deadlifts 4x8
245, 245, 245, 245

Banded Hyper Extensions
Black x 12 reps,
Black x 12 reps,
Black + Green x 6 reps + hold
Green x 25 reps + hold

Romanian High Chair Core Leg Raises 4x12
-> all w/ 10db

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

Shawna: Deadlift + Notes Week 2

New to PL. Recent CF experience: 2-3 months. 1-2 years ago: 6 months lifting high volume weight training w/ crew team.

Deadlift:

Warm up: 2 x 5 (95, 135)

4 x 3 (135, 155, 155, 135)

1 set was Sumo DL, felt slightly awkward but definitely felt hamstrings engaged.

3rd set I felt my back round so I dropped the weight. Had Dave look at my form and he said it wasn't bad and it will get better in time.

Stiff Legged Deadlift:

5 x 5 (135, 95, 95, 95, 115)

Again, dropped the weight because I felt form was compromised.

Kettlebell Swing:

4 x 8 (35, 35, 35, 46)

Banded Hamstring Curls:

4 x 15

Did 4 sets of ab work. Not the best ab workout, I was pretty tired at this point. Warm up was 2 mile run.

Note

Feels like Conventional DL uses more back for leverage vs legs. Felt like legs were getting a better workout w/ SDL.

Earlier this week:

Squat (3 x 5, 3 x 3 ), & 3 sec pause squat (5 x 5). All at 115 lbs.

Lunges 45-65 lbs.

Bench (3 x 3) 80 lbs & 3 sec pause bench (5 x 5) at 65 lbs.

Deadlift Assistance

9/29/11

Good-Mornings

After improving my flexibility a good deal, I was able to have pretty good form on these sets, except for the last.

225 x 5, 5

315 x 5, 5

Stiff-Legged Deadlift

I was more focused on coaching the younger guys at this point and was too unfocused to count reps.

185, 225, 275, 275 x 6/7

Kettlebell Swings

I think the heaviest were 20kg/44 lbs.

4 sets

Deadlift Assistance. Thur. 9/29.

Good Mornings 3x8
135, 135, 165

Stiff-Leg Deadlifts 4x5
225, 245, 265, 275!!!
-> (I was very happy with my 275x5 stiff-leg pull)

Band-Resisted Hyper Extensions
-> all w/ thick black band
12 reps +f, 10 reps +3f, 7 reps +3f

Foam Roller Transversus 3x12

9.30.11-Deadlift

First Deadlift singles since my Summer of Getting Fat and Not Lifting. I had chalk, but no nose tork and no Vit slaps.

Deadlift:
315@9-
355@9+
370@10+
Kind of disappointed 370 was so hard given that I ripped 415 off the ground in the mini meet, but I was pretty exhausted before I went to the gym and that tiredness kind of lingered throughout the day (including my drive home from Ktown to Calabasas and sitting on the couch watching tv with the gf and falling asleep... at 9:00)
Long story short, a week straight of waking up at 7:00 AM really takes its toll on me when I get to Friday.
So, given all of that, 370 is not that bad, I think I'll easily be back to 415 in time for the Nov meet

SLDL
135x8x3@8, 9-, 9 *went light because exhaustion

lower back machine

hamstring curls

Luke 9-29-11 Lower Back

Lifted early because I'm going to Stanford this weekend

GMOPs (Pin 10)

275 x 5

315 x 5

355 x 5 (pin 9, too high)

365 x 5

Stiff Leg Deadlift

225 x 8

275 x 8

295 x 6 tired

Hyper Extensions

Abs

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

Deadlift Assistance

7/21/11

SLDL

225 x 5 x 2

275 x 5 x 2

Band-Resisted DL greens around 100# plate

a bunch of botched sets first

225 x 5, 275 x 3, 225 x 5

Dumbbell Swings, Banded Hypers, Transverse