10/31/09 DL

SL Deadlift:
275 x 3 for 3 sets

DL off blocks (bar 2 inches below bottom of knee):
430 x 3
430 x 3
450 x 3
475 x 3
500 x 3 PR

Zerchers:
185 x 8 for 4 sets

Seated Cable Row:
Full stack x 6 for 3 sets

Sub-scap Pull-ups

V-bar Lat Pulldown:
Full stack x 6 for 2 sets

10/31 DE Bench - Last Training Session b4 the Meet

Band-resisted Bench (Quad Minis): 95x3x3
115x3x3
135x3x3

Triceps Death: 135x0-6
145x0-3

DB Bench: 80x8, 7, 4 (hit a wall)

Cable Rows: 170x10
180x10
190x10

CG Lat Pulldown: 180x10, 9, 8

Subscap Pulls: 4 sets

DE Bench

Speed Bench:
quadded minis; fixed hands
135 x 3, 3 sets
185 x 3, 3 sets
205 x 3, 3 sets

Dumbbell Bench:
95s x 8, 8, 8

Cable Row:
250 x 10, 10, 10

Close Grip Pull-down:
250 x 10, 10

Finished with sub-scap pulls

Deadlift Vids

Here is some video of my last 2 RAW deadlift sessions..

10/23/09: 525 X 3

10/30/09: 550 X 2!

ME Squat

Went to 4-start for some last-minute meet prep + knee wrapping

Squat:
432 x 1
473 x 2

Need to be quick on the descent. If I slow down, the lift is much harder and my depth is not as good.

Glute thrusts:
I showed brent how to do these for fun. They still feel awesome

275 x 8
330 x 12

10/29 Squat

Squat: 135x20

Pause Squat (3 count): 135x5, 5, 5, 5

Standing Abs: 3 sets

Just working up slowly but surely with these squats. Adding 10 lbs each session, or reps if I happen to fail at one of these weights. Everything done without a belt. Hopefully this will help build my core strength back up to the point where I begin seriously deadlifting again.

10-27, 10-28, 10-30

10-27
power snatch 80/1 x 5
P. Cl. + Pu J. 92/1 x 5
Various stretches, dynamic and static. I have taken a liking to hold the bar overhead and hopping back and forth in the bottom of a squat. I can do this with 135. Definitely loosens up the bottom position.

10-28
Snatch 92 - 1+miss, 97 - miss, 1, 102 - miss, 1, 107, 111 - miss, 111 - miss, 102, 105 - miss,
97 - (1,miss) (1,miss,1) (1,miss)

weird day... I felt strong but didn't make some lifts I should have. I tried 111 twice because I felt like I could've had it. It would've been a 1kg record.

Clean and Jerk 116, 120, 125 - miss, 125 - miss, 116, 116, 120, 125, 129 - miss,
110 - (1+miss), 1, 1

Front squat 125, 134, 142 - miss, 125/3, 129/3 x 2

Overall not a bad day. I didn't feel great but didn't feel bad either.

10-30
So today was supposed to be a max day, but a few things complicated that, so I lifted light and will move this workout to tomorrow. First of all, I had to get up for this workout at 6am, so that threw things off a little. Second, I feel really weird. A little light headed so I'm not at 100%. Finally, and most importantly, the weight room got a new set of weights. Ordinarily this would be good thing, but it's not. At all. These are Powerlift plates, which are 2 inches larger in diameter than standard Olympic plates (meaning the pull is one inch shorter). My timing on the lifts was definitely off since I'm not pulling as far. They are bumper plates at least. It totally messed me up, at least psychologically, so I scrapped the ME and just lifted light.

Power snatch 85/1 x 4
Pwr cl. + Pu. J. 102, 107, 107 - miss, 102, 102
Drop snatches 60/3 x 3 with a hop at the bottom position on the last rep of each.

10/29/09 DE Bench

Band-Resisted (quaded minis) Bench:
135 x 3 for 12 sets, varying between 3 grips

Tricep Death (0-6 boards):
135 for 2 sets

couldn't get the last rep on the 6th board - FAIL

DB Bench:
80 x 8
90 x 8
95 x 8

Speed Bench

Band Resisted Bench

Purple Bands

95x3x2

105x3x2

115x3x2

125x3x2

135x3x4

Triceps Death

2 sets of 5 reps at 95 pounds from 0 to 6 boards

the second set felt easy, I should have gone heavier

Dumbbell Bench

130x8

140x8

130x10

Deadlifts

Stiff legged deadlift

243 x 3

263 x 3

273 x 3

Block Pulls

293 x 3

313 x 3

333 x 3

353 x 3

373 x 1

Zercher Squats

135 x 3

155 x 3

185 x 3

185 x 3

ended with abs

Squat

Squat
warmup
255 x 1 (opener)
275 x 1, 1 (2nd attempt) - These were really slow.

Zercher squats
135 x 6
155 x 6
175 x 6

Standing abs
100 x 12
110 x 10
120 x 8

Squats

10/29/09

Squats

235 x 1 (opener)

260 x 1 (second attempt)

260 x 1 (second attempt)

Zercher Squats

135 x 5 x 2

10/28/09 Upper Back

BB Shrugs:
315 x 10
405 x 10
455 x 8
455 x 8

Weighted Pull-ups:
BW + 25# x 6
BW + 25# x 6
BW + 35# x 6
BW + 35# x 6

Hammer Curls:
55 x 6 for 3 sets

Upper Back

Barbell Shrugs

225x10

275x10

315x10

365x10

275x20

315x15

Wide Grip Weighted Pull Ups

BW+25x8

BW+35x6

BW+45x6

BW+55x3,2

Hammer Curls 35x10 each arm, 30x10x2 each arm

Incline Curls 30x5, 30x7 each arm

Reverse Grip Curls 50x10,60x10

Wrist Curls 45x15x2 each arm

Band Pull Apart

redx10

purplex10x3

ME Bench

Shirted Bench:
315 x 2 @ 2 board
365 x 1 @ 2 board
365 x 1 @ 1 board
365 x 1 (off chest)
385 x 1, 2 sets

Video of the second set of 385:


Nearly dumped it but then brought it back in line. This feels right at the bottom of my sternum, so I'm 99% confident it's within the USAPL regulations.

Floor Press:
245 x 5
255 x 5, 2 sets

Finished with body-weight dips and sub scap pulls

Bench

10/28/09

Bench

135 x 5

165 x 6

185 x 3

190 x 1

195 x 1

205 x 1

BW Dips

10/28 Bench

Bench: 205x3
+Shirt: 225 (2brd) x 3
245x1, 1
260xFail

Floor Press: 185x5, 5, 5

Dips: BWx20, 13, 12

Low volume today. This might actually be a good setup for next cycle for improving my bottom-end strength. Floor press is pretty much all pec for me, and dips are a good pec-intensive tricep exercise. Maybe add in some DB Bench as well.

So for the meet next week here are my attempts:

Opener 105 kg
2nd 112.5 kg
3rd 117.5 - 122.5 kg

Fun fun!

Bench

Bench (full commands)
170 x 1
185 x 1, 1
200 x 1 (off 3 board)
200 x 1 (off 2 board)

Floor press
155 x 5
165 x 5, 5

Dips
BW x 3 x 12

Upper back

2 midterms tomorrow so I rushed this workout in about 40 minutes.

Barbell shrugs
315 x 8
365 x 8
405 x 7
455 x 5, 5

Wide grip pullups
BW+25 x 8
BW+35 x 8
BW+45 x 6, 5

Dumbbell rear delt flies
32.5s x 10, 10, 10

Hammer curls
45s x 8
50s x 8
55s x 6

Upper Back

BB Shrugs

315 x 12

365 x 8, 12

385 x 8

405 x 10

Pull-ups

BW x 8
+25 x 6, 5

+35 x 3+.5 with slow negative

Bench Band Pull-aparts

Purple x 8 x 3

10/27 ME Squat

Squat:
warm-ups
345 x 1
365 x 1
375 x 1

Band-Resisted Box Squats (against greens):
135 x 4
165 x 4
175 x 4
185 x 4 for 2 sets

Power Cleans:
175 x 5 for 3 sets

Calves

Deadlifts

10/27/09

Deadlifts

worked up to

350 x 1 (opener)

380 x 1 (second attempt)

hit both

10/27 Back

Chest Supported Rows: 2p+25x6
3px6, 5
3p+25x4, 4

BB Shrugs: 225x30, 30

Pull-ups: BWx6, 8, 6, 6, 6
+25x4

Bench Band Pull-aparts: Purplex10x3

Squat

Squat

165x5

185x5 wrists were hurting after this set so I widened grip and raised bar

205x3

225xfail I went down a little bit lower than usual and just sank onto the safeties

215x3 felt easy but hurt wrists

I skipped the band resisted squats because I didn't have bands

calf raises

Cleans

111x5

111x8

121x5

then I did some light deadlifts because I missed saturday

121x5

133x5

153x5

199x3

abs

crunches, plank, bouncy ball leg to chest things, and I tried the ab solo machine for fun

DE Squat

Feeling beat up. Min volume

Band-Resisted Squats:
225s + purples x 4
135 + purples and greens x 4
225 + p&g x 4, 4 sets

Cleans:
155 x 1
Felt slow, so I stopped.

Finished with some hamstring curls and calf raises.

Squat

Band lightened squats
285+purples x 3
295+purples x 3
305+purples x 3
315+purples x 3

Power cleans
131 x 5
151 x 5, 5

Hanging leg raises
4 x 20

Calves
3 sets

10/26 ME Bench

Bench:
warm-ups
245 x 3
255 x 1
265 x 1
275 x 0.5 - Fail

Floor Press:
225 x 5 for 4 sets

Dips:
BW + 45# x 10 for 3 sets

Stability Bench:
35s x 10
45s x 10
45s x 10

Monday Heavy Bench + Last Week

Bench

155x5

165x5

175x3

185x2 +1 with help

Floor Press

175x5x2 sets

165x5x2 sets

Stability Bench

Bar+17.5's x12

Bar+30's x12

Bar+35's x12

Dips

Body Weight+45x10,8,7

LAST WEEK

Monday Bench-

bench 155x5,165x5,175x4+1 fail,185x2+1 fail

close grip 115x5,125x5,135x5

standing press 75x8,80x8,85x6,95x3

machine flies 170?x10x3

Tuesday Squat

squat 155x5,175x5,195x5,215x5

purple band assisted 225x5,245x5

calf raises

went to see The Fourth Kind for 2 hours

cleans 111x8,133x5,133x3,111x6

lunges 95x12,115x12,135x12

Wednesday Upper Back

t-bar row 6x red+25, 6x red+blue, 6x red+blue+25, 6x red+blue+yellow

lat pull down wide grip 135x8,145x8,155x7,165x5

pullovers 50x10,180x10,230x8,200x10

preacher curls 50x9,60x8,70x7

overhand grip curls 60x10, 40x10x2

Thursday Speed Bench

band resisted bench 135+redx4x2,125+redx4x3,135+redx4

close grip bench 135x5,145x5,155x5,165x5 these felt really good

skull crushers 40x10,70x10x2

Saturday and Sunday Ultimate Frisbee Tournament: Missed first game on Saturday won next 3, won only game I played on Sunday.

10/26 Heavy Bench

Bench:
5x115
5x125
3x135
3x145

Floor Press:
3x145
5x115
5x115
5x115

Dips:
8 dips (no weight)
6 negatives

Stability Bench:
12x17.5 weights with minis
10x22.5 weights with minis
8x22.5 weights with minis
10x 22.5 weights with minis

10/26 Squat

Zercher Squat: Started with the bar, and worked my way up doing sets of 5 to an ending 185x5

Back Squat: Did a light set of 95x20 to re-enforce technique and provide a starting point for getting back into squatting

Finished up this quick training session with seated calf raises and GHR situps. I will be there at 7 tomorrow.

10-26

Snatch 97, 100, 102 - miss, miss, 93/2, 97, 102, 105, 107 - miss, miss

Clean and Jerk 116, 120, 125 - miss

Back squat 161, 166, 170, 175 - miss, 161/2 x 2

Better than last Monday. This workout messed me up though because I had to get really psyched for everything.

Beeeeast

http://www.polska-sztanga.h2.pl/modules.php?name=News&file=article&sid=15551

If it's true this guy will smash some world records soon

DE Bench

band-resisted bench:
quadded minis
135 x 4, 2 sets
185 x 4, 4 sets

close-grip bench:
225 x 8
235 x 8
245 x 7
235 x 7

t-bar rows:
some plates

close-grip pull downs:
stack x 10, 10, 8, 10

Skull crushers:
used parallel grip
last set, 135 x 8

10/24 Bench

Dave got here late, so we did DE work second.

Close-Grip Bench: 165x5
185x5
195x5
205x4.5 (not too shabby considering PR is 215x4)

Band-resisted Bench: 135 + minis: 4x6

Chest Supported Row: 3p x 10, 8, 8, 8

Close-grip Lat Pulldown: 170x10
190x6, 8
200x8

Skull Crushers: 65x10
75x10
85x10, 7

I am constantly confused as to why my close-grip bench is stronger than my normal grip bench. The most weight I have hit raw (235) was done close grip, and my best set (215x4) was also close grip, yet 205x3 seems like the hardest thing ever with a wider grip. So confused....

Saturday

I'm in Dallas for a wedding this weekend and I tried to do some kind of lifting in the hotel gym.

Dumbbell bench press
50s x 4 x 12

Pullups
BW x 12, 9, 9, 8 -There was no pullup bar so I did these on the pool gate 24-hour ghetto workout style.

Thursday & Friday training

Deadlifts/Upper Back (Thursday)
Deadlift (Sumo)
350 x 5 (unbelted)
400 x 3 (unbelted)
450 x 1 (belted - PR!)

Pullups
10, 8, 6, 3

Chest-supported Row
Working up to 3 plates for 6 reps

DB Shrugs
3 sets of 8-12 reps with 95lb Dumbbells

Hammer Curls
Working up to 50lb Dumbbells for 5 reps

GPP (Friday)
4x400m Sprints
1xtour de stade (running bleachers of stadium)
Rope climbing (climbing up and down using only hands for as many sets as possible)

PS: I've put lunges/goodmornings on Squat day as my body tends to seem happier with one lower body day and one deadlift/upper back day.

Check this out

http://www.youtube.com/watch?v=HpXPCJUC2Kw&feature=player_embedded#
Best exercise ever. I do it all the time. I think all of us (except Dee) come equipped with one though...


Found that link from this site, which is awesome:
http://70sbig.com/

10-23

Another good workout. I love lifting at 90%+ every day.

Snatch 102 - miss, 105, 105, 105, 107 - miss

I think I miss at 102 because I'm getting psyched up for the heavy lifts and just throw it a little too high. When I missed I just ignored it and moved up because I knew I could do more.

Clean and Jerk 120, 125, 125, 125, 129 - miss

Got all the lifts I planned for the sn. and c&j. Monday I'm going to work up to 100% and either break my records or get my maxes for 3-4 singles. I'm shooting for new maxes by next Friday, then even never maxes the week after. Then I'll rest and max in meet-format 3 weeks from today.

Front squat 142, 147, 152 - miss, 142/2, 147/1 @10.5

I stalled for at least 5 seconds halfway up on that last rep. Dead stop. No idea how it actually got up.

ME Squat

Did the heavy squatting today to give myself a week of rest after the big deadlifts last thursday. Still feeling fairly beat up though, possibly from squatting on monday.

Squat:
495 x 1
535 x 1
585 x 1

video:


Not too thrilled with the squat. 495 and 535 were high, but I sunk 585 to hit depth. I think getting adjust to the new knee wraps is throwing off how hard I hit the hole. Matt suggested getting a bit more speed/momentum so I dip deeper. This seems like the way to go since I'm fighting my suit all the way down. I may hit 565 again next week just to work on depth.

Zerchers:
pause on the legs.
185 x 5
225 x 5
225 x 8
275 x 8

Finished with ab wheel

Deadlift

Deadlift
359 x 1
399 x 1 -I'll probably try and hit this for my second attempt at the meet

video:


Stiff legged deads
221 x 8, 8, 8

Zercher squats
135 x 7
185 x 5, 5, 5

Ab wheel
3 sets

10/22 Legs/Rehab

Leg Pressing doesnt feel bad on the back as long as I keep it arched, so going to be doing a bit of that.

Leg Press: Worked up to 360x20, 13 (just to get some work in for my legs)

Banded Standing Abs: 2 purples x 15-20 reps x 1,000,000 sets
(the doc said to do lots of ab work)

Then some pinwheel curls just because.

Also, unrelated to training, I am implementing a carb cutoff at night in a effort to keep the bodyfat at bay. Only meat, eggs, nuts, and veggies after 7pm. We'll see how it works.

10-21

This was a great workout. I guess my horrible Monday was just a re-adjustment to heavy weight.

Snatch 97, 100, 100, 100 - miss, 102, 105

Clean and jerk 116, 118, 120, 122 - miss, 122, 125

Back squat 152/3 157/3 161/3

The plan for this cycle is to push strength as far as possible. I plan on snatching 105/1 x 3-4 and clean and jerking 125/1 x 3-4 tomorrow, then come back and hit my actual maxes next week and see if I can start breaking them.

Bench

Bench (all reps paused)
165 x 3
175 x 2
190 x 1, 1, 1

Band lightened bench
225+purples x 2+1fail
190+purples x 4
200+purples x 4, 4

Standing overhead press
95 x 7
105 x 6
115 x 6

Finished with some cable flyes

ME Bench

No shirt work today, since I did it twice last week.
Bench:
285 x 1
295 x 1
305 x 1

Band-lightened Bench:
Used quadded greens

365 x 4
385 x 4
405 x 4, 4

Standing Press:
135 x 8
155 x 8
165 x 6

Finished with two light sets of cable flyes for prehab

10/21 Bench

Shirted Bench: 225 (2brd) x 3
225x1
245x1, 1
265xFail
255x1

Reverse Purple Band Bench: 255x3
245x3, 4

Standing Press: 95x8
105x8
115x6

Cable Flyes: 2 sets

Going to see the doctor tomorrow about my back. It has started to actively hurt, so time to figure out exactly whats wrong.

Update: Went to Ashe center, and they said that it is a purely muscular pain with my lower back. No herniated disks, no nerve pinching, just muscles. I got some muscle relaxers and a physical therapy appointment.

Upper Back

10/21/09

T-Bar Rows

132 x 6

176 x 6

209 x 6

224 x 6

Lat Pulldown

170 x 8

180 x 6

190 x 6

210 x 5

Chest-Supported Row

135 x 5 x 3

UB

Tbar rows
1 rainbow
2 rainbow
3 rainbow

Lat pull down:
stack x stack x stack x stack

Reverse Flyes:
160 x 8
stack x 8, 3 sets

Upper back

T-bar rows
176 x 8
191 x 6
209 x 6, 6

Wide grip lat pulldowns
190 x 10
200 x 8
210 x 8
220 x 7

Rear delt flyes
130 x 12
145 x 10
160 x 10, 10

Finished with Reverse curls and Leg raises

Squats

10/20/09

Squats

235 x 1 opener

255 x 1 second attempt, hit it, with depth, but didn't quite hit all the commands

Nathan : 10/20

▼ 1. 10/20/09 - Tue - CARDIO

Weight: 218 (mit gym, before cardio), 218 (home, after gym). Time: 1:30.

  Took a while today because I spent some time helping Frank learn the power of bands.

• Cardio : bike 30 mins @ 140-150 bpm

Turn down the difficulty setting and peddle faster, seems easier on quads and harder on my heart, which is what I want.

  Hollah to Hil for donating a heart rate monitor to my cause so I can use the spin bikes.

• Flexibility - gastroc, adductor on leg press, soleus, hamstrings, seated groin, IT band

Hamstrings very tight today. Yay deadlifts.

10/19 Legs + 10/20 Back

10/19 Legs

Leg Press: 180x15
270x15
360x15
450x15
540x10 PR?

Then some light RDL's and Abs

10/20 Back

T-bar Rows: 80kgx12
95kgx10x3

Pull-ups: BWx6, 6, 5, 5

Rear Delt Machine: 4 sets

Reverse Curls: 4 sets (I really like these, b/c I can feel them strengthening my wrists - a weak joint for me)

Shoulders/Tricep Work

Benching is not optimal due to minor pains in my shoulder when benching. I'm getting better but I want to let it heal completely. So, I've started concentrating more on overhead pressing and tricep work. I do some light bench variations on another day.

Military Press
110 x 5
130 x 3
150 x 1 (PR!)

Dips
Work up to a set of 6 reps

Side Laterals
3 sets of 6-10 reps

Overhead DB Extensions
3 sets of 6-10 reps

Ab-Wheel
3 sets for as many reps as possible

Finally Back!

Squats

Sorry guys. I've been out of the game for a while. One of my classes got shifted to 7 in the night and that shoulder injury has kept me from benching :(. I'm still working out in the mornings though. I'll join when I can and in the meantime I'll keep posting as regularly as possible. Hope you guys are doing well!

Yesterday was squats. I'm following Wendler's 5/3/1 and its working well (albeit slowly) for me.

Squats
275 x 5
305 x 3
335 x 1 (PR!)

Lunges
95 x 8
135 x 6
165 x 4

Leg Ext.
3 sets of 10-12 reps

Calf Raises
3 sets of 10-15 reps

Transverse Crunches
3 sets going as heavy as possible for 6 reps

Squat

Squat
260 x 1
280 x 1
-switched to a slightly narrower stance and I think this gives me a little more pop out of the hole..still have a sticking point in the middle of the movement though

Band lightened squats
315+greens x 4
365+greens x 4
385+greens x 4
405+greens x 1+2fails

Power cleans
131 x 5
151 x 5
161 x 4+1fail
161 x 4

Lunges
115 x 6 (per leg)
135 x 8, 7

Finished with 3 sets of transversus crunches

Recovery Squat

Band-Lightened Squat:
Used Greens
455 x 4
495 x 4
545 x 4
565 x 4

All easy

Cleans:
161 x 5
181 x 5
201 x 5
211 x 4 + 1 high pull (PR, I think)

Lunges:
185 x 12, 2 sets
225 x 12

Finished with transversus

Nathan : 10/19

▼ 1. 10/19/09 - Mon - Intensity Week 2 - SQUAT

Weight: ??. Time: 1:40.

  The goal of this week is to hit a moderately heavy single in each of the main lifts, and do mostly normal intensity programming for the secondary lifts (except perhaps reduced volume). I will hit a heavy single next week.

  Flying solo today because Dee is taking a week off after rugby season and Jason is in Florida. Would have just gone to Z, but I need TPS equipment.

  In other news, today was the first time I'd seen Matt Rhodes in TPS. He was walking and talking with Murph the whole time.

• Warm-up : bike 10 mins

Needed this today, came in very cold from traveling on train and bus.

• SSB box squat 295x1, 315x1 @ 8.5?

In retrospect, this was simply a bad choice for my main squat movement. Immediately off the box I feel week, but the rest of the motion is a joke. I will move it to the third movement on squat day next cycle and get back to actual squatting for the main movement.

  That being said, 315 felt OK except I think form is starting to deteriorate, and it still destroys my lower back. I think my back was tired coming into today from bad form conv deads on Friday.

  Its hard to quantify RPEs on these because its a matter of form breaking down and being difficult off of the box.

• Sumo dead w chain 415+120x1x3 @9

Cut it at three sets because I want to make sure my back can recover this week for next. These felt pretty good, last set was definitely heavier than the first though.

• Good mornings 135x5x2, 225x5x2

I did these light good mornings just to get my back a little more love. One of the guys at TPS was impressed, I think this just confirms my theory that people are pussies on good mornings.

• Abs - Sandbag twists 50x8x3

Deadlifts

10/15/09

Deadlifts

349 x 3

Lunges

135 x 3 x 6

Band-Resisted Hyper Extensions

Last two workouts

10-16

Push jerk 111/1 116/1 x 2 89/4@9,8 91/4@8, 91/3@10
My groin hurt from the squats on 10-14 so I skipped everything but the presses

Press 135/5@8, 145/3@10, 155/2@9, 165 - miss

10-19
Today was the start of an intensity phase. Rather than doing the RTS intensity phase I've opted for a Bulgarian cycle which has given me good results before, and certainly qualifies as "intense."

In the AM I showed up for my workout and it totally sucked balls:

Snatch 91/2 97/1 102/1 105 - miss, miss, 102 - miss, miss, miss
I was totally destroyed after the first 102.

Clean and jerk 102/1 111/1 116 - miss
This sucked, I should have easily nailed that.

Front squat 125/1, 142 - miss
sucked again

So, I returned at 5 or so and redeemed myself, for the most part:

Snatch 95/1, 97/1, 100/1, 102-miss,miss
I'm not as concerned about these, but at least I got a few more reps in.

Clean and jerk 102/1, 111/1, 116/1, 118/1, 120 - miss
Much happier with these lifts.

Front squat 125/1, 134/1, 139/1, 142 (315)/1 x 3, 125/2 x 2
Felt good about this after this morning.

Nathan : 10/17

▼ 1. 10/17/09 - Sat - Intensity Week 1 - BENCH LOCKOUT

Time: 2:30.

  Took my time between sets, lazy Saturday. This is my last set of the 3RM week, next week will be singles with moderate intensity, followed by actual 1RM attempts a week later.

• Cardio : bike 10 mins

• Rev band bench w purples 305x3 @9.5

Super easy off the chest, but slows down on lockout. This makes sense to me because Sheiko included minimal lockout work, so I don't see any reason why my lockout should be much stronger than my max bench. Still tripled lockout with my max, though.

• Floor press 265x1x5 @9.5-10

Hard but I managed.

• Dips BW+45x8x4

• Pull-ups 25x8x4

• Videos

20091017 - rev band bench w purples 305x3

Also took a video of floor presses, but my phone is terrible and it was corrupted.

Bench

Bench (paused)
135 x 5 sets of 3

Incline bench
135 x 8, 7, 6

Dumbbell rows
105 x 6
125 x 6, 6, 6

Dips
BW x 12, 12, 10, 8

ME + DE Bench

Split this over two days. Phil dragged my down to 4-star for some shirt work. Even though I did shirt work two days prior, I figured I could use a few more sessions trying to get it seated.

Shirted Bench
Torqued the sleeves only half way this time. This made a huge difference in the feel. The shirt seemed much tighter, while the touching point was ideal.

365 x 1, 3 sets
385 x 1

All reps felt easy, even the 385.


Stopped there for Saturday's workout...

Speed Bench:
Minis were in use for another lifter, so we went with quadded purples. Roughly 180lbs of tension at the top, maybe 70 at the bottom.

bar + purples x 3, 3 sets
95 + purples x 3, 3 sets
115 + purples x 3, 3 sets

Incline Bench:
225 x 7
225 x 5
205 x 7

Got tired on these. Too much volume

Hit a few sets of lat pull down (full stack) and 4 sets of light stability bench.

10/17 Bench

Banded Bench Press: Bar + Quadded Purples x 3 x12
(about 180-190lbs of band tension at the top, alternating grips)

Incline Bench: 155x8, 7, 7
165x5

Lat Pulldown: 170x8
180x7, 6, 6

Stability Bench: 40's x 8, 10, 8, 8

Cable Abs: 4 sets

Nathan : 10/15 & 10/16

▼ 1. 10/16/09 - Fri - Intensity Week 1 -DEADLIFT

Weight: 213 (morning), 218 (after gym). Time: 1:45.

  Went in with very little motivation. Happy with results given that.

  Plan for this intensity block is -- Week 1: 3RM (ish) on primary exercises. Week 2: single with same weight as 3RM, maybe a little more. Week 3: Heavy single. Do a random intensity protocol on secondary exercise.

• Conv deadlift 455x1 (warm-up), 495x3 @9.5

Wanted to get 495x3. Wasn't sure I would get it, given last deads of volume block. But 455x1  for warm-up felt super fast, so I went for it and got it. Probably had another rep in me.

  Form was terrible, however. I call the 495x3 video, "How to injure your back in 3 easy steps." There's a reason I lift sumo. BUT FORM STILL BETTER THAN BRENT WITH 135!

• Squat w chain 275+120x1 (warm-up), 325+120x3 @9.5

Wanted to do 3x3, but lower back was super tired. The set with 275 felt good, but 325 was pretty bad. My lower back was too exhausted to lift shit and it was rounding all the time. So after the first set, I said fuck it.

• Abs : sandbag slam 50x12x3

As requested, there's a video of Dee.

• A: Reverse hyperextension 0x15, 20x15x2

• A: Foam roll lower back

• Videos

20091016 - conv dead 455x1 (warm-up)

20091016 - conv dead 495x3

20091016 - squat w chain 325+120x3

20091016 - sandbag slams 40x10 (dee!)

▼ 2. 10/15/09 - Thu - CARDIO

Weight: 215. Time: 1:00.

• Cardio : bike 30 mins

• Flexibility - gastroc, soleus, adductor on leg press, hamstrings, hip flexor, seated groin, lying 

glute

Deadlift

Deadlift
warmups
359 x 3 PR

Band resisted deadlifts
111+half purples x 5
111+half greens x 5
111+greens x 3, 3

Back raises
BW+purple x 15
BW+green x 15, 15

Leg raises
3 sets

ME Deadlift

Deadlift:
651 x 3



Did a few cooldown sets of band resisted deadlift, standing hamstring curl, banded hyperextensions, and seated crunches.

Low volume today since it was a ME day and I'm tapering for the meet.

Bench

10/14/09

Bench

with commands

205 x 2

215 x 1

225 x 1

235 x 1 hips off bench

235 x fail

230 x fail

Light Military Press

Close-Grip Bench

155 x 6

145 x 6

Tricep Death

105 x 25

125 x 25

Nathan : 10/13 & 10/14

▼ 1. 10/14/09 - Intensity Week 1 - BENCH

Weight: 219 (after gym). Time: 2:00.

  Pretty happy about this day. Weight is steadily going down, which is probably not the best sign.

• 2-sec pause bench 275x3 @9.5

Going for 3RM, I estimated I should be good for 275, but I was very happy to get it. I have never tripled this weight, and doing it with a long pause was satisfying. I may have had a fourth rep, but it would have been tough. This projects my 1RM at 305, which is what I got at my last meet. I would be very happy to do this with a long pause.

• Close-grip 275x2@9, x2@10, 265x2@10

Going for 2x4, but fatigue stopped after 265 felt heavy.

• Dumbbell military press 60x6,7,7,8

I feel like I've made good strength gains on this just doing it as a supplemental lift.

• Dumbbell row 100x10x3

Kept it light and used very strict form.

▼ 2. 10/13/09 - Tue - CARDIO

Weight: ??. Time: 1:15.

  More intense cardio than I normally do. Doing jogging and lighter settings on the bike definitely get my cardio working harder than doing higher-difficulty bike, which just tires out my quads. I'm definitely going to do more of this type of cardio in the long run.

• Cardio : jogging 15 mins @ 160 bpm

Right knee (bad one) didn't feel good on Wednesday. Need to do spin bike or swimming instead.

• Cardio : bike 20 mins @ 150 bpm

• Flexibility : soleus, gastroc, adductor on leg press, hamstrings, hip flexor, seated groin

ME Bench

Shirted Bench:
Used the black katana today, fully torqued.
315 x 3 @ 3 board
365 x 1 @ 2 board
365 x 1 @ 1 board
365 x fail, 1, 1

I think the torquing lowered the touching point a bit too far for IPF standards. In addition, I had trouble getting the shirt seated with the additional resistance from the torque. I will have to try torquing the sleeves less next week and seeing where it ends up being seated. The third 365 flew up like 225 and I feel confident opening with it if I can reliably get the shirt seated where it needs to be for me to touch legally.

Standing Press:
155 x 5
175 x 5
185 x 4
175 x 4

Close-Grip Bench:
205 x 8, 2 sets

Right shoulder has been bothering me, so I went lighter on these than normal.

Tricep Death:
(close grip)
185, all 5 boards
195, all 5 boards - this was definitely my max; I was unable to flex the triceps after that.

Bench

Bench (commands on every rep)
warmup
175 x 2
180 x 1
185 x 1
190 x 1
195 x 1 -may have gotten a very minor spot on this one

Standing overhead press
95 x 8
105 x 6
115 x 5

Close grip bench
135 x 8
145 x 6

Tricep Death
105 x failed on last rep
95 x failed w/ 3 reps left

10/14 Shirted Bench

Bench Press (w/Phenom): 225 (3-brd) x 3
245 (2brd) x 1
265x1, Fail PR
245x1, 1 (only one with full meet commands - felt good)

Standing Military Press: 95x8
115x5, 5, 3

Close-grip Bench: 155x8, 8
Tricep Death: 115x Full
135x Full PR

Good stuff today. I am thoroughly battered and bruised from the Phenom, but handling the heavy weights was good for me. I think somewhere in the range of 275-295 is entirely possible at the meet, which would be very nice. Tricep Death today felt a lot stronger than usual too. Improvement!

9-30 - 10-14

For the new guys, all my weights are in kg (most of the time).

9-30
Push jerk - 111 - miss, 1, 113 - miss 98/2@8,8,8,8,8, 100/2@9, 1+miss, 1+miss
C&J 100/1+1+miss 95/1+1 @ 8,8,7 100/1@8
Power clean 100/3 @ 8,9,9
Press 65/1@9, 70@10 52/5@8, 48/5@7,7
Front squat 6x2 - 125,130,134,139,142,142 all at 8 except the last two at 9

Overall this wasn't terrible. At least the front squats were ok.

10-5
P. Sn. 84,86,89,91,93-miss
Bench 215/6@8,8,9,10
Back squat 165/1

This workout sucked, but I deloaded this week so whatever.

10-12
Power clean+Jerk 107,111,116 - miss 97/1+2@9, 92/1+2@8,8,8,8
Clean and jerk 105/2+1 @ 8,9,9,9
Press 61/5 @ 8,8,9,9,10
Front squat 125/6@10, 125/6@9, 125/2+fail

The weird thing about using the RPEs is that I often rebound after I have a bad set, so if I set myself to stop if I reach an RPE of 9 or 10 I think I might be stopping early since I sometimes oscillate or even improve in later sets. But then again, I usually know when I'm going to do this, which is why I take the later set, so maybe my problem is my perception of my RPE...

10-14
Power snatch 91, 93-miss, 93, 95.5, 98 - miss, 98 - miss
84/3@8,8,9,9,8,8
At this point my triceps were running out of steam
Snatch 89/2@8,9,8, miss,1,miss for last set. My back and triceps were pretty gone.
Bench 215/6 @ 8,9,9 215/5+miss, 205/6@9, 205/3@9
Somehow my upper body was pretty good for these. I've done better, but I've done worse.
Back squat 152/3@8,8,8,8, 157/3@8, 157/1@9

This was a great workout. I felt like my technique was really dialed in on everything. 95.5 is a tie for my record power snatch and it felt easy, and the fatigue in my back and triceps is a good thing. They are what should be working. My back squat finally feels like it's come back a little from the horrible start it had with this program. I think the week off really helped. I'm excited for nexy week when I get to go balls out on the lifts in the intensity phase.

10/13 Back

Barbell Rows (strict form): 130x5
150x5
160x5, 5, 5

Wide-grip Pull-ups: BW x 8x5

Rear Delt Raises (Diablo style): 40x10/10
55x10/10, 8/8, 8/8, 8/8

Ez-Bar Curls: 70x8
80x6, 5, 5

Rainbow Dragonfly Ponies: 5, 4, 4

Went a little light on the rows, but kept strict form as to avoid compromising my lower back in that awkward position. The pull-ups felt suprisingly easy today, and the rear delts felt strong as well.

Dave, please show up tomorrow.

Upper Back

10/13/09

Upright Rows

Pull-Ups

Reverse Flyes

Curls

Reverse Grip Curls

Rainbow Dragonfly Ponies

Squat

10/12/09

Squats

235 x 3

255 x 1

265 x 1

275 x 1

275 x fail (tried going high bar)

Band-Resisted Box Squats

135 x 5

155 x 5

165 x 5

Upper back

Barbell rows
warmups
185 x 5
205 x 5, 5

Close grip pullups
BW+25 x 10
BW+45 x 8
BW+55 x 7
BW+65 x 5

EZ bar curls
90 x 8, 7, 6

supersetted w/ Rear delt raises
25s x 12
30s x 10, 10, 10

Standing abs
100 x 10
110 x 8, 10, 10

Squat

Squat
warmups
265 x 2+1fail
275 x 1
280 x 1 PR -this was extremely slow
275 x 1

Band resisted box squats
Purples+135 x 4
Purples+155 x 4
Purples+165 x 4
Purples+175 x 4

Pause squats (3 second count)
185 x 3, 3, 3
I may try moving my stance in a little bit and see how it feels.

Tried to do leg extensions but my left knee wouldn't allow it.

ME Squat

Squat:
495 x 3
515 x 1
545 x 1
565 x 1

Video of the last set:


It's hard to tell but I think it was right below parallel. I'll have to get a different angle next time.

Box Squat:
CNS caught up to me reallly quickly on these.

225 x 4 (purples)
275 x 4 (purples + pinks)
315 x 4, 2 sets (p + p)

I was gassed at this point. The squats alone took about 1:45 to hit that last 565. Finished with some leg extensions for no particular reason and bagged it.

10/12 Lunge

BB Lunge (total reps listed): 45x10, 10
65x10
85x10
95x10
105x10
115x10
135x12 PR

Hamstring Curl: 100x10/10x3

Banded Back Raise: 1 Blue x 10, 10, 25

At that point I needed to get out of the gym and go study, but it was an ok session after all. I still lunge like a drunkard. My back felt stronger and almost more stable after the back raises, so I need to keep doing these.

Nathan : 10/8-10/12

• 1. 10/12/09 - Mon - Intensity Week 1 - SQUAT

Dee is buying a car. We woke up early to find dealers and had to stay late to do paper work, so gym is punted. I haven't decided if I am doing cardio or some sort of "make-up" intensity day tomorrow.

▼ 2. 10/10/09 - Sat - Deload Week 1 - BENCH LOCKOUT

Weight: 216. Time: 2:00?

  Last workout of deload week. After Friday, I was careful to keep it very light.

• Warm-up : jog?

• Reverse band bench w purple band 225x5x4

• Floor press 185x4x4

• Dips BW+45x6x4

• Pull-ups BWx10x4

▼ 3. 10/9/09 - Fri - Deload Week 1 - DEAD

Weight: 216. Time: 1:30.

  Dave suggested I avoid all deadlifts during deload week. I switched conventional deadlifts to SLDL, but this workout left me pretty beat up for a deload week, so I probably should have listened more.

• Warm-up : jog 8 mins

• Stiff-leg deadlift 315x5x5

Should do these more.

• Squat w chain 225+80x3x6

Jason said he liked my form on these.

• Sumo rack pull 315x5x5

I wanted to go up to 500 and do triples, but I decided to save stuff for the intensity week.

▼ Abs

More Dee-inspired stuff. These left my upper abs SUPER SORE.

• Sandbag smash 50x10x3

This is basically a clean followed by throwing the sandbag to the ground. First time doing them, I think this is what got my upper abs so sore.

• V-ups 18x15x3

Fuck these again.

▼ 4. 10/8/09 - Thu - CARDIO

Weight: 215 (morning). 220 (after gym). Time: 1:00.

  Need to start eating.

• Cardio - jogging/walking 30 mins

Much more effective at getting my heart rate up, at least. Even a light jog got me up to 160.  I will try to do this more, if my knees can handle it.

• Flexibility - usual

11/7 Meet Reminder

Entries must be postmarked by October 14th (aka this Wednesday). Who is competing?

I will be representing UCLA in the Open Men's 100kg Bench-only.

Speed Bench

10/11/09

Bench

switched grip each set from wide to medium to close

155 x 4 x 6

Floor Press

185 x 5

185 x 5

195 x 5

205 x 3

Tricep Extension superset Cable Ab Crunch

Dips

RAW Deads

Took some video of my last 2 deadlift sessions..

Here is a video of me dicking around pulling sumo done on 10/2/09

Here is a video of my 500 X 5 that I did this past Friday 10/9/09

Spencer 615 X 3 RAW

Bench

Bench
135 x 6 sets of 4

Close grip bench
155 x 5, 5, 5

Tate press
25s x 12, 11, 10

Close grip pulldowns
180 x 4 sets of 8

First Bench Day

Floor Press:

135x5
155x5

165x4+f

155x4+f

trying to figure out a good work weight

Shoulder Press: 85x6, 95x5+f, 85x6, 95x6

Chest Supported Row: 45x8, 45x8, 65x8, 70x6, 90x6

HS Front Lat: 2px 6, 6

Dips: BWx8, 8, 8

GHR Abs: BWx10, +25x10, 10

bonus AB SOLO: I don't know like 40

Bench

No bands == no speed word. :E

Floor Press:
255 x 5
275 x 5, 4 + 1 fail
265 x 4.9 + .1 fail

Military Press:
135 x 6
155 x 6
175 x 6
185 x 5

Supersetted with some chest supported rows

Finished with a super set of bodyweight dips and close-grip isolateral pull down, and then some ghr abs with weight.

10/10 Bench Marathon

Speed Bench: 135x4x6 (worked on explosiveness and trying to engage the lats)

Floor Press: 185x5
195x5, 5, 5 (PR?)

Tricep Pullover +: 85x6, 8, 5
Chest Supported Row: 135x8, 8, 8, 8, 8

HS Front Lat: 2px 8, 8

Dips: BWx10, 10, 10 (again, focused on feeling lats)

GHR Abs: BWx10
+25x10, 10, 10

Well, I guess I might be competing on 11/7 in the equipped bench-only. Dave wants me to still compete, and says that he will teach me the ways of the Phenom. If anyone can supply Neosporin, it would be greatly appreciated.

LE Deadlift

Deadlift off blocks:
my left knee is still irritated, so I had to switch to conventional stance for it to feel fine.
425 x 3
475 x 3
515 x 2

I got tired on these quickly. Lower back is still exhausted from last week, so I bagged it early.

Stiff-legged deadlifts:
335 x 8
385 x 8, 6, 8

Finished with pull throughs and ball bridges

Deadlifts

10/8/09

Block Pulls

293 x 3

333 x 3

333 x 3

353 x 3

Stiff-Legged Deadlifts

155 x 6

185 x 6

245 x 6

Seated Good-Mornings

135 x 5

135 x 5

Pull Throughs

45lbs x 8 x 3

Deadlift

Block pulls (stacked 50kg and 100lb plates)
warmups
325 x 3
335 x 3
345 x 3
Could've kept increasing the weight but my lower back was rounding on all these sets so I lowered the weight down.
295 x 3, 3

Stiff legged deads
205 x 7, 7, 7

Lying leg curls
3 sets

Hanging leg raises
4 x 20

Bench

10/7/09

Bench Off Foam Roller

205 x 5

215 x 5

235 x 3

245 x 2 + 1 fail

I've never felt my lats engage as much as they did during these sets

Incline Bench

155 x 5

165 x 5

165 x 4

Tricep Pushdowns

Bench

Bench
165 x 3
175 x 3
185 x 1 (paused)
195 x 1 (paused)

Foam roller press
175 x 5
195 x 4+1fail
205 x 3
225 x fail

Incline bench
125 x 8
135 x 8, 6

Rope pushdowns
60 x 4 x 10

ME Bench

Bench:
285 x 3
290 x 3
305 x 1*

The first time i did 305, i forgot to ask for the press, so I waited for 5 seconds at the bottom, which killed the attempt. It was a nice negative and static hold though...

Foam Roller Press:
Work with a 1 second sinking pause into the foam roller.
355 x 5
365 x 5
385 x 3
405 x 3

Last one felt easy. Thanks foam roller!

Incline Bench:
225 x 8
235 x 7
225 x 7

These felt much easier than I expected, but I'm not sure why, given all the previous pressing. Perhaps standing press is having some carry-over?

Finished with some cable tricep with the metal handles

10/7 Bench

Bench: 155x5, 5
185x3, 3
195x3
205x3, 3
215x1, 1

Manpon Press (close grip): 195x5
205x5
225x5 PR
235x2 (ugh)

Incline: 155x5
165x5, 5

Lat Cable Pushdowns: 80x10
90x10
100x10, 7

On the warm-up sets at 185, I finally felt my lats fire off the bottom, and these felt fast. However, I lost this elusive feeling as the weight went up. Need to work on it. Also, the manpon was done with a closer grip than usual, and I have to say that it felt a lot stronger/more stable than my regular grip for these. Don't know why :p

One thing that is incredibly sad though is my weak-ass bench. The floor presses at 195 were fairly easy, but 205 on bench feels like a ton of bricks. I need to figure something out.

Uprr Bcck

Shrugs:
405, 455, 495, 545, 585 x 8

Cable rows:
250 x 10
295 x 5
275 x 7,6,8

Pull ups:
i got old and fat
11, 11, 11, 10

Finished with some incline curls.

10/6 : Nathan

▼ 1. 10/6/09 - Tue - CARDIO

Weight: 216 (morning), 223 (after gym). Time: 1:10?

• Cardio : bike 30 mins

Huge SHOUT OUT to Hil for getting me a refill on my water bottle.

• Flexibility : hamstrings, adductor on leg press, gastroc, soleus, seated groin, hip flexors, 

Upper back

Barbell Shrugs
365 x 5 -grip started to go so after this set I switched from double overhand to an alternated grip and it made a huge difference in my ability to hold onto the bar
365 x 8
405 x 7
425 x 7
455 x 7
475 x 5

T-bar row machine
135 x 7, 6, 6, 6

Pullups
BW x 15, 9, 8

Incline dumbbell curls
35s x 6, 5, 4, 4

Upper Back

10/6/09

Shoulder Shrugs

225 x 10

315 x 10

365 x 10

365 x 10

405 x 8

455 x 8

475 x 8

T-Bar Rows

135 x 6 x 4

BW Pull-Ups

17

9

8

9

Cable Crunches

10/6 Back

BB Shrugs: 315x10
405x10
455x10 <- Back did not feel good on this one, owing to the fact that I had to do a full-on rack pull to get it started
315x10

Cable Rows: 170x5
200x5, 7, 7, 7

Lat Pulldown: 150x8
170x8, 8

Reverse Curls: 55x8, 8
65x6, 10 (just got into a rythm on this last set)

Lesson learned: Do not shrug with short people.

Squats

10/5/09

Squats

255 x 3

255 x 3

225 x 3 (to work on form)

Pause Squats

185 x 3 (3 secs)

185 x 3 (3 secs)

185 x 3 (3 secs)

Power Cleans

130 x 6

140 x 6

140 x 6

Deloading!

Since everyone is deloading I might as well throw in my hat too. I missed Friday's workout (3 hours sleep the night before. I just slept) and mondays was heavy but short. May or may not make tomorrow's because I'm flying out to a conference, and I'll miss Friday's too because of the conference. So, it's a somewhat unintentional deload but that's the way it is. I'll just start the next phase when I get back. Should be interesting.

LE Squat

Gradually feeling overtrained, so planned for this week to be a back-off week before things get too bad.

Band-Lightened Squat:
used purples
455 x 3
475 x 3
495 x 3

Cleans:
no idea. top set was 181? unknown.

Finished with some cable abs

Squat

Squat
warmups
255 x 3
285 x fail -went down too slowly and ended up stalling a few inches out of the hole

Pause squats (3 second pause)
185 x 3
195 x 3
205 x 3

Power cleans
129 x 6
139 x 5
149 x 5

Standing cable abs
4 sets

Nathan : 10/1 - 10/5

▼ 1. 10/5/09 - Mon - Deload Week 1 - SQUAT

Weight: ??. Time: 2:00.

  Taking a deload week because: sleep has been bad, muscles feel constantly tired, a little loss of motivation at the end of last week. These are signs of overtraining for me. I think switching training plans got me a little more sore than I otherwise would be.

• Warm-up : bike 10 mins

• SSB box squat 205x5x5

This was surprisingly hard on my lower back. My form was very solid this week, though.

  Focused on keeping glutes tight while sitting back, feels very good.

• Sumo dead w chain 275+80x3x6

Easy.

• Barbell thrusts 135x10x2, 135+80 chainx10, 235x10

This exercise basically consists of humping the bar (see video). Is is the best exercise ever. It's supposed to be good for your glutes, but its really just to look awesome.

• Abs - twist crunches 45x12x3

▼ Videos:

• 20091005-glute thrusts third set 135+80x10?

• 20091005 - dee glute thrusts 95x??

▼ 2. 10/3/09 - Sat - Volume Week 3 - BENCH

Weight: ?? Time: 2:00. Weight fluctuates between 216 and 219 in morning these days.

  Feeling really detached again today. Not very into it at all and tired. I've had trouble sleeping lately, which is one common sign for me of getting overtrained. The last three weeks have been fucking me up, so I'm going to take a deload week before starting the intensity block. If I feel good halfway through the week, I may re-assess.

• Warm-up : bike 10 mins

• Rev band bench w purple 275x5x5 @ 8-9

A little lighter than RPEs call for, but I was happy with getting these reps, esp. considering how detached I was feeling.

• Floor press 225x3x3 @ 8-9, 235x3x3 @ 9-10

Screwed up RPEs on these too. I've actually gotten weaker on floor press as this cycle has progressed. Shouldn't have gone up to 235, but I refused to stay at 225, which I did 5x5 at three weeks ago.

• Dips bw+45x6,6,8,8

• Pull-ups bw+45x3x3, bwx10

Threw in three bodyweight reps after the third set too.

▼ Recovery

• Dislocates w band lots

• Pullovers 25x12x3

▼ 3. 10/2/09 - Fri - Volume Week 3 - DEADLIFT

Weight: 217. Time: ??.

  Today felt awful. I was very unmotivated and everything was heavy. Logging a while after this occurred, so I might miss details.

• Warm-up : bike 10 mins

• Conventional deadlift 435x3x6 @9

Terrible back form. Everything felt heavy, even 315x5 warm-up.

• Squat w/ chains 225+80x5 @8 super easy, 245+120x5x5 @9

I thought this would go equally bad, but it ended up going OK. Just like on Saturday, workout seemed to get better as it went on, but still feel general lack of motivation.

  Chains kept falling off bar on early sets (see videos), which was really annoying.

  My form felt very good on these, hips not shooting up slightly like usual. In particular: First set is good. Second set on last rep hips came up. Third and fourth sets, last two reps hips came up. Fifth set same, except last rep was bad and lower back just rounded.

• Sumo rack pulls

No time. Little motivation.

• Abs - V-ups Bwx15, Bw+20x10x3

Fuck me.

▼ Videos:

• 20091002-conv dead third set 435x2 shitty

• 20091002-conv dead fifth set 435x3 shitty

• 20091002-squat w chain fail set 1

• 20091002-squat w chain fail set 2

• 20091002-squat w chain first set 215+120x5

• 20091002-squat w chain fourth set 245+120x5

▼ 4. 10/1/09 - Thu- CARDIO

Weight: 216.

• Cardio : bike 30 mins

• Flexibility : soleus, gastroc, adductors on leg press, hamstrings, hip flexors, seated groin, 

prone glute