First Time Posting Despite Being a Member Forever

Squats
235 x 3
245 x 3
255 x 1 and then attempted good morning x 1

Pause Squats
185 x 3
185 x 3
195 x 3

Leg Press
3 Plates x 8 for 4 Sets

Squat

Squat (suited straps up knees wrapped)

365 x 3 @8-

385 x 3 @9 (PR) -all 3 were ~right at parallel if not high

405 x 3 @10 (PR thanks to Dave's tight kneewraps) -all were right above parallel, wouldn't have passed at a USAPL meet

Pause squat (3 count)

235 x 3

245 x 3

255 x 3

Leg press

360 x 10

450 x 6

360 x 10, 10, 10

Finished with 3 sets of plyos, 3 sets of transversus, and stretching.

Thanks to Nick for taking videos.

Squatting + the death of my face

1/31/11

Squats

345, 365, 385 (PR) x 3

of course, straps up knees wrapped

Pause Squats

255 x 3

265 x 3, 3

straps down

so over taxed and over trained at this point

my face and head pretty much exploded so I ran home crying

Squatz

Squat
135x10
225x5
315x1
365x1
405x3
435x3@8
455x3@9, felt really good PR+10

Pause Squat, extended Dan Jurgens Count
365x3,3,3

Leg press
4platex10
5platex10
6platex10
7platex10

Box Jumps, abs, Pnf

Is it weird belts are destroying my elbows?

Squart

275 x 3 x 2

285 x 3

Paurse squart

235 x 3 x 2

245 x 3

Lerg prerss

plyomertrercs

erbs

Squat 3

Squat:
445 x 3 @ 8+
465 x 3 @ 8
485 x 3 @ 9+ (PR +10)



Pause Squat:
405 x 3, 3, 3 @ 3 seconds



much easier than last week.

Finished with some leg prass, box jumps, transversus and pnf.

Week 5 Squat 1

Front Squat:
95x3
135x3
165x3
185x3
195x3
205x3
215x3
225x3
235x3 PR @ 9.5

Squat:
225x3
255x3x3
275x1
295x1 @ 8

Abs 3 sets

Hit a nice PR on Front Squats today, and did some lighter squats afterwards. The Front to Back combo is hellish, but it makes back squatting first seem so much easier.

1.31.11--Squat

Squat:
225x3
235x3
245x3 (opener)

Pause Squat (3 seconds):
185x3x3

Leg Press:
2 plates on each sidex8x3

I need some help figuring out where I want my attempts at... I haven't given too much thought to it, but my max is at 285, so I'd like to probably hit a 5 or 10 lb PR in the meet. Any suggestions?

Bench Assistance

1/29/11

Seated Military Press

95, 115, 125 x 5

135 x 4

3 Board

205, 215, 225, 245 (PR) x 5

Dumbbell Bench

75 x 8 x 4

Pullups

BEACH GPP

1-29-11 Lower Back and Bench Assistance

Good Mornings

105 x 15 x 4

I did these at my house with no rack so this was as heavy as I could go.

Decline Bench

135 x 10

155 x 6, 10, 8, 5

superset with pull ups

BW x 20 x 3

Arnold Press

35's x 8

45's x 3 x 2

35's x 8

superset with Dumbbell bench

35's x 12

45's x 5, 12

Maxwell 1/25/27/28

Bench

185x5

195x5

205x4

Pause Bench

155x3

165x3

175x3 2 sets

Good Mornings

185x5

205x5

215x5

225x5 2 sets

Box Squats

185x3

205x3

225x3

235x3

245x3

255x3

Press

125x5

135x5

140x5 2 sets

Board Press

185x5

195x5

205x5

185x5

195x5

205x5

DB Bench

55x8

65x8 2 sets

Bench Assistance

Seated Military Press:
185 x 5
205 x 5, 5
185 x 5

3-board,
315 x 5
345 x 5
365 x 5

Dumbbell Bench:
75s x 20, 16, 16, 12

I sure wish we had dumbbells that were heavier.

Wide-grip pull ups

Then EPIC BEACH GPP

Bench Assistance 1/28/2011

Overhead Press
135 x 5
145 x 5
150 x 5 PR 5 lbs
140 x 5

2-Board (found reliable spotters)
225 x 3
235 x 3
235 x 3
235 x 3
235 x 3
Every set felt hard

Dumbbell Press
3 sets of 9 w/ 75's

Supersetted with Close Grip Pull Ups
x16, x12, x10

Wide Grip Cable Rows
3 sets of 8-10

Conditioning
High Box Jumps, Burpees, Slams & Jumproping

Bench Assistance

Incline dumbbell bench

70s x 8

75s x 6, 6, 6 -PR

Close grip cable presses

70 x 10, 10

40 x 15, 15

Elbows unhappy, but the lighter sets made them feel slightly better.

Cable rows

250 x 6, 6, 6, 6

Close grip pullups

BW x 20, 15

BW x 13 (neutral grip)

1 mile at the track (jogged 1 lap, then sprinted the straights and walked the turns)

I actually mean Arnold presses this time

Arnold press

40 x 5

45 x 5 x 3

50 x 5

Dumbbell bench

65 x 8 x 3

65 x 6

Decline bench

135 x 5

145 x 5 x 2

155 x 5

Cable flyes

Chin ups

BW x 15

BW x 15

BW x 12

BW x 10

Cable rows

Week 4 Incline

Incline:
95x5
135x3
155x3
165x3
185x3
195x3
205x1
215x1
225x1 (matches PR, but without gregging)

Bench:
225x3x3 (w/ pause)

6 sets of Chins

Other stuff

Good pressing today. Nothing much to say.

My Good-Morning Still Shows My Squat Who's BOSS

1/27/11

Good-Mornings

275 x 5

295 x 5

315 x 7 (PR)

Low Box Squat (super wide stance)

After many sets of getting my hips loose I finally worked up to

205 x 3 (which was easy by this time)

Banded Hypers, Abs

Deadlift Assistance

Good Mornings:
405 x 5
435 x 5
455 x 5
475 x 5 (+20 PR?)

Felt pretty good on these. Also it's good to know i can still GM more than i can squat, haha.

Low Box² Squats:
315 x 3
355 x 3
375 x 3 (+10 PR)
405 x 3 (+40 PR)

Misael started catching up to me on these, so I had to stop sandbagging and squat more. Greg took a video for some reason for the 405...


Finished with banded hypers (2 blues + greens x 10, 12, 20) and then ball abs, and pnf.

1/28/11 Deadlift

Good Mornings
1x5 at 155 lbs
3x5 at 165 lbs

Box Squat
5x3 at 185 lbs

Hypers
3 sets

Deadlift Assistance 1/27/2011

Good Mornings

315 x 5
335 x 5
355 x 5 PR
365 x 5 PR

Low Box Squat (Multi-ply status)

315 x 3
335 x 3
355 x 3 PR
365 x 3 PR (damn that felt good!)

Banded Hyper Extensions w/2 Blues and a Green
3 sets of 15

Calves, Ball Rotations, PNF

Deadlift Assistance

Great training session today. Egging each other on and name-calling resulted in many PRs.

Good mornings

245 x 5

275 x 5

295 x 5 (10 lb PR) Officially good morning more than I squat <===Jurgernaut Method™

315 x 5 (30 lb PR)

Box squat (wide stance)

185 x 3

225 x 3

245 x 3

265 x 3

275 x 3 (PR)

Banded hypers

blue+green x 10

2 blues x 8, 10

Finished with calves, ball rotations, and stretching.

Trips are the best

Good mornings

265 x 5

275 x 5 x 2

285 x 5 (PR)

Low box squat (wide stance)

225 x 3

235 x 3

245 x 3 x 2

255 x 3 (PR)

Weighted hyperextensions

calves

cable abs

Week 4 Squat 2

Squat:
135x5
185x3
225x3
255x3
275x1
295x1
315x1x5

Front Squat:
185x3x5

Abs 3 sets

Practiced with a little over my opener today, trying to make each rep meet perfect (walk out, look at judge, depth, wait for rack). My lower back is feeling much better with the omission of heavy deadlifts. I will pull my opener next week, and that will be the last time
I pull before the meet.

Bench Wednesday 01-26-11

Bench
135 x 5, 5
135 x 3 + aided

Pause Bench
115 x 3
125 x 2 + aided
115 x 3

pull ups
tricep extentions
hammer curls
cable abs

*skipped shrugs to save grip for deadlift<--sounds like a personal problem?

Body Weight: 164 lbs <---night weight

p.s. laymen at the gym dont know how to properly spot or to count to 3 :(

Conditioning 1/26/2010

Interval Training/GPP
10 high box jumps
6 Burpees with 5kg medicine ball
12 slams with 5kg medicine ball

Rest for 1min & 15 sec, repeat 6 times.
Warmed up and cooled down on tredmill before and after. Workout lasted 22 minutes and I was tired as mofo.
I'll be doing this on Wednesdays and Fridays. I started doing this last week.

Bench Day 1/25/2011

Bench

195 x 5
205 x 5
205 x 5
This was the easiest 205 has ever felt.

Pause Bench

175 x 3
185 x 3
185 x 3

Skull Crushers

80 preset bar
3 sets of 10.

Supersetted with

Wide Grip Pull Ups
x15, x13, x12

Machine Shrugs

7 plates on each side
3 sets of 10.

Supersetted with Bicep Curls
3 sets of 8 per arm with 55 lb dumbbell

Finished with GHR abs and PNF

Bench

Bench (brief pause)

185 x 5

175 x 5, 5

Tried to save energy for shirt work.

Bench (w/ Katana)

(3 board)

245 x 2

(2 board)

245 x 2

265 x 2, 2

Shirted bench felt much better this week. I soaked the shirt in water before putting it on and put on the sleeves with the Katana logo closer to the outside of my arm (which is supposed to make it fit looser). Need to remember to not lift my head off the bench and come down as quickly as possible with the bar. Elbows still hurt afterwards, but by now this is expected.

Pushdowns

Miniband + 50 x 4 sets of 10

Miniband + 20-25 x 2 sets of 20

These made my elbows feel better (along with ibuprofen).

Lat pulldowns

200 x 4 sets of 10

Machine shrugs

10 plates x 15, 15, 12, 12

Finished with hammer curls, ghr abs, and some rotator cuff pushups (?)

Bench 5

Bench:
295 x 5
305 x 4 + 1f
295 x 5

kasjdfklasjdfksjdfsdf. I'm convinced that my bench strength is directly (inversely) correlated to how achy my biceps feel. Today they were @3 , which was not terrible, but I seem to lose a lot at the bottom when they tighten up. My third rep seems to suck the most for some reason too.

Pause Bench:
275 x 3, 3, 3 @ 3 sec , @ 9+, 9, 10

Kind of all over on this, though it felt easier than last week.

Skllkrshrs:
120 x 15
140 x 10, 10

Right elbow was iffy at first, but not too bad overall.

Then I did some wide grip lat pull down, shrugs, and ghr abs.

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

Like the new blog layout

Bench

155 x 5

175 x 5

185 x 4

I wanted 165 for the first set but loaders calculated wrong

Pause bench (3 sec)

155 x 3

165 x 3 x 2

Skullcrushers,

70 x 8 x 2

60 x 8

70 x 8

Wanted to change form on the third set so dropped the weight, then moved it right back up

hammer curls superset

50 x 8 x 4

Pull ups

BW x 17

BW x 15

BW x 14

BW x 12+3

shrugs superset

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

5 Rep Bench. Tuesday, 1/25/11.

Bench 4x5 (NO ARCH, NO LEG DRIVE)
135
135
135
135 (tough)

Paused Bench 3 x 5 @ (3 sec. pauses)
105
115
115 (tough)

Super Close Grip Bench (for TRICEPS) 4x20
-> all with 50 lb preset bar
-> really tough, triceps not used to high reps
(but lighter weight is easier on the elbows)

Seated Dip Machine 5x15 (w/ only 15 sec. rest)
-> first 3 sets at 60 lbs (very light)
-> last 2 sets at 80 lbs (still fairly light)
-> elbows feel really good on these, with light weight

Lateral Delt "Eagle Fly" Machine 4x15 (w/ only 15 sec. rest)
-> all at 20 lbs (tough)

Front Raises 4x12 (w/ only 15 sec. rest)
-> all w/ 10 lb weights

Forearm Gripper Machine Holds 3 x (15 sec. holds)
-> all at 3 plates

Bench

3 sec paused bench
135x10
185x5
225x2
275x2x2 @ 7.5ish
295x1@9 didnt use leg drive
225x5,5,5

Skullcrushers
3x10

Seated Rows
5x10

Bicepz, PNF

Week 4 Bench

Bench:
135x5
155x3
185x3
205x3
225x3
235x3
245x3
255x1 (paused)
260x1 (paused)
265xF (paused)

Incline:
185x3, 3
195x3, 3

Seated Press:
135x3x3

Shrugs 6 sets

Another mixed-result bench day today. Tried to hit some heavier paused singles, and they felt good up until 265 where I lost my set-up at the bottom. 260 on bench and the sets on incline felt strong though.

1.24.11--Squat

Squat:
225x5
235x5
245x5 PR

Pause Squats (3 seconds):
185x3x3

Lunges:
couple of sets at 95 pounds

Plyos

Maxwell 1/24 Squats

Squat

235x5

255x5

275x5

Marvelous.

Paws Squat

195x3

205x3

205x3

Lunges

135x8 each leg, 3 sets

Every single exercise was a PR. Lovely!

1/24/11 Squat

Squat:

275 x 5

295 x 5

305 x 5 PR

Pause Squat (3 sec):

245 x 3 (Really slow, lost tightness at the bottom)

245 x 3 (Much easier)

255 x 3

Leg Press:

360 x 8

360 x 8

410 x 8

360 x 8

Transversus abs, PNF

My squat's been making great progress these past few weeks! Finally feels like I'm stronger than when I joined the team.

Squat 1/24/2011

Squat

325 x 5
345 x 5
355 x 5; should have done 365 : (

Pause Squat

285 x 3
315 x 3
315 x 3

Leg Press

4 plates on each side x 10 PR!!!!
5 plates on each side x 10 PR !!!!
6 plates on each side x 10 PR !!!!
7 plates on each side x 8 PR !!!!
7 plates on each side x 8 PR !!!!

Plyos/Interval Training
4 sets of 12 on box jumps
4 sets of 1 min straight 1 min rest jumproping

Foam Roller Transversus
3 sets of 20

PNF

Squat

Squat (suit on straps down)

325 x 5 @9

335 x 5 @9+

345 x 5 @10+ Misgrooved the last rep and lost my arch, turning it into a major grinder.

Pause squat (3 count)

225 x 3, 3

245 x 3

Leg Press

360 x 8, 8

410 x 6

360 x 8

These worked my quads and hips pretty nicely.

Finished with some plyos, transversus abs, jump rope, and stretching.

Squat 5

Squat:
425 x 5 @ 9+
445 x 5 @ 9
465 x 5 @ 9- (+10 PR)

I got cold warming up due to filming other people's squats and being a time-enforcer. 425 was nearly a cold squat.



465 felt pretty easy on the other hand...

Pause Squat:
405 x 3, 3, 3 @ 3 sec, @ 10, 10, 10

Brutal.

Leg Press:
a bunch of plates for a bunch of reps.

I kind of liked doing leg press as a final accessory lift. My lower back didn't feel nearly as beat up but my legs still got some work in.

Finished with plyometrics and foam roller transversus.

Squat Monday 01-24-11

Squat
185x5
195x5
205x5

Pause Squat
155 x 3
165 x 3
155 x 3

Leg Press
Abs
Plyos

Body Weight: 161 lbs

first time squatting in 2 months.....

Feeling that GPP

Went in expecting at least 275 x 5 x 3 but forgot about GPP soreness until I was warming up

Squat

255 x 5

265 x 5

275 x 5

Pause squat (3 sec)

235 x 3 x 2

245 x 3

Lunges

135 x 5 x 3

Plyos

squat

Squat

135x10
225x3
315x2
405x1
add belt
455x1 @ 8, opener

Beltless-

365x3,3,3,3,3

front squat-
275x5,5,5

Transverses abs

455x1

Back. Monday, 1/24/11.

**** THIS WAS MY FIRST WORKOUT BACK AFTER 2 FULL WEEKS OFF, TO ALLOW BOTH ACHILLES TENDONS TO REST. I STARTED THE ANTI-INFLAMMATORY MEDICATION ON 1/14/11 AND TAKE 1 CAPSULE A DAY FOR 3 WEEKS. I'VE ALSO BEEN ICING BOTH HEELS EVERY NIGHT. WALKING NO LONGER HURTS. PAIN LEVEL IS MUCH LOWER. ****

Seated Row Machine (Hammer Grip) 3x10
-> all at 100 lbs

Seated Row Machine (Open Palm Grip) 3x10
-> all at 100 lbs

Seated Row Machine (Low Face Pull/High Row) 3x10
-> all at 70 lbs

Rear Delt Flys 4x10
-> (while laying down on bench)
-> all with 5 lb weights

Seated Shrug Machine 4x15 (w/ only 15 sec. rest)
-> all with 65 lbs on each side (1 plate + 2 tens)

Bicep Curl Machine (Open Palm Grip) 4x15 (w/ only 15 sec. rest)
-> first 2 sets at 30 lbs, mid-way through 3rd set had to drop to 25 lbs and then 20 lbs, last set at 15 lbs ... (biceps not used to short rest)

Bicep Curl Machine (Semi-Open Palm Grip) 4x10 (w/ only 15 sec. rest)
-> all at 10 lbs ... (pathetic!! biceps worn out)

Ab Crunch Machine 4x15 (w/ only 15 sec. rest)
-> all at 15 lbs

Core Leg Raises (w/ only 15 sec. rest)
15 reps BW
15 reps BW
12 reps BW
12 reps BW

**** MORNING WEIGH-IN: 139 LBS BODY WEIGHT ****

--> THIS IS EXCELLENT!! IN THE 2 WEEKS I TOOK OFF TO REST BOTH ACHILLES TENDONS, MY BODY WEIGHT IS STILL 139 LBS (NO LOSS OR GAIN).

1-24-11 Squat

Squat

295 x 5 @ 8

315 x 5 @ 9.5

325 x 5 @ 10 PR

Pause Squat with 3 second Scott count, belted

275 x 3 @ 9.5

275 x 3 @ 8

275 x 3 @ 9

Lunges

135 x 12

155 x 12 x 2

Monkey bar touch jumps and lunge jumps

1/24/11 Bench

Squat
1x5 at 205 lbs (77.4% max)
1x5 at 215 lbs (81.1% max)
1x5 at 205 lbs (77.4% max)

Pause Squat
2x3 at 175 lbs
1x3 at 185 lbs

Lunges
4x6 at 95 lbs

Week 4 Squat 1

Front Squat:
95x3
135x3
165x3
185x3
195x3
205x3
215x3
225x1
235x1, 1

Squat:
225x3
255x3
275x3
295x1
310x1

Power Clean:
135x3x3

Abs 3 sets

Lower back was all tired and shiz, so I went lighter today on the back squat, and heavy on the front. I think I may open with like 140ish kg at the meet with the way my squat is sucking right now.

1/22/2011

Standing Press

145 x 3
145 x 3
145 x 3
145 x 3
I usually do this for sets of 5, but I was feeling crappy.

Incline Dumbbell Press w/ 75lb dumbbells
4 sets of 8

Dips
4 sets of 15-20

Close Grip Pull Ups
x13, x10, x8, x10

Cable Rows
4 sets

Before the last meet, I felt really fatigued on the second to last 531 cycle before the meet. I've been waking up at 185 so I gotta throw in some interval/gpp stuff into my training to bring my weight down. I'll be doing that on Mondays, Wednesdays and Fridays.

Ryan Bench Assist

Overhead Press-
95 x3
115 x3
135 x3x2 @8

Dips/Close Pull-ups-
15/10, 15/8, 12/8, 12/6

Rows T-bar-
90x6
135 x6
115 x6x2

Cable Skull Crushers-
Stack (140?) x12 x2
Stack +30lb dumbbell x10 x2

GPPizzle

1.22.11--Bench 2

Standing Press:
85x3
95x3x3 (on last set, had to push press the first one to get me starting)

Incline BB Press:
105x8
115x8x2

Weight Assisted Pull Ups supersetted with weight assisted Dips (BW-46):
3 sets

Abs

Maxwell 1/16/11 Entire Week

Squats

285x1

295x1

305x1

315xfail <-sad

Paws Squats

185x3

195x3 3 sets

Cleanz

135x3

145x3

155x3

165x3 2 sets

Bench

205x1

215x1

225x1

215x1 short pause I got it, then tried for a longer pause twice and got wrecked.

Foam Broller

185x5

195x5 3 sets

Paws Bench

155x3

165x3

175x3 2 sets

Pull-Ups, Shrugs, and Biceps, a few setsxwhatever

Deadlift

365x3

395x2 the last rep went at about an inch a second, so yeah...

G'Mornings

185x5

195x5

205x5

215x5

225x5<-felt these A LOT the next day

Bawks Squatz

185x5

205x5

215x5

225x5

Dumbbell Pullthroughs 50lb severalxmany

Standing Press

115x3

135x3

140x3

145x3

150x3<-I WANT TO BE, THE VERY BEST, LIKE NO ONE EVER WAS *DUN**DUN**DUNDUUUUUN*

155x1

Incline Bench

135x8

155x6, then x5 3 sets

Some pull-ups, curls, dips

1-22-11 Bench Assistance

Standing Press

105 x 3

115 x 3 @ 9.5

125 x 1 @ 10

115 x 3 @ 9

Incline Press

135 x 8

145 x 8 PR @ 9

145 x 8 @ 10

Pullups

BW x 20, 15, 12

and Abs Dips superset

Bench Assistance

Standing Press:
185 x 3 @ 10
195 x 3 @ 10, 9+, 9++

Superset of dips and close-grip pullups.

Superset of chest supported rows and cable skull crushers.

Deadlift Squat day again

Deadlift:
515 x 1 @ 10
555 x 1 @ 10

I was not feeling these today at all so I bagged it. The combination of squat singles two days earlier and heavy band-lightened the week prior took more toll on me than i had anticipated. Also, my bicep started to ache from wendesday's bench, which was a bit worrisome.

Low Box Squat:
12" box + foam.
315 x 3
335 x 3
345 x 3
355 x 3
365 x 3

I'm steadily feeling more confident on these.

Supersetted heavy banded hypers (blue + green + 55lb dumbbell) with leg press. Leg press was surprisingly harder than I remember it being... Finished with pnf and ball transversus.

OHP

Standing OHP-
95x10
135x5
160x9 PR

Med grip pullups-
x10,10,10,8,8

Seated Rows
4x10

Side Delt/rear delt SS
3 sets

Tri Pushdown
3xfail

1/22/10 Bench Assist

Overhead Press
3x3 at 105 lbs
1x3 at 110 lbs

Incline Bench
4x5 at 115 lbs

Dips
4x16

Pull-Ups
4x8

Cable Rows
1x5 at 110 lbs
1x5 at 130 lbs
2x5 at 120 lbs

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

1-21-11 Deadlift

Deadlift

375 x 3 @ 9.5

405 x 2.9 @ 10 PR I couldn't lock out the last rep. I think this was due to grip failing since I didn't have chalk. I got it all the way up with my left, but my right hand slipped.

Good Mornings (belted)

185 x 5

225 x 5

255 x 5

Low Box Squat (12"?) belted

225 x 5

255 x 5

275 x 5 PR @10-

Hyper Extensions

BW + 25 x 21, 20, 23

Transversus

YUMP

Standing press

120 x 3 x 3

125 x 3

Incline dumbbell bench

60 x 8 x 4

Dips

BW x 15 x 3

BW x 20

Chin ups

BW x 15 x 2

BW x 13

BW x 10

I realized that doing these towards the end limits me due to dat dere pump

Reverse curls

oh you know

BenchAss

Standing press

125 x 3

135 x 3, 3, 3 all @ about 8+

Incline bench

135 x 8, 8

Shoulders/elbows felt like garbage after this.

Chest supported rows

160x 5

170 x 5

180 x 5

Skipped dips because the shoulders/elbows were still not feeling good.

Neutral grip pullups

BW x 3 x 12

Tried to do some light biceps but it didn't help the elbows. I blame shirted benching. Why are there push/pull meets but no squat/pull meets? I'm starting a new federation: World Association of Squatters and Deadlifters (WASDL). Or maybe WASB: World Association of Shitty Benchers.

1/21/11 Bench Assistance

Standing Press:

100 x 3

110 x 3

120 x 3

130 x 3 (PR)

Incline Bench:

135 x 8

135 x 8

135 x 8

135 x 8

Dips:

15, 12, 12

Pull-ups:

12, 7, 10

Chest-Supported Rows

Week 3 Press

Press:
95x3
115x3
135x3
145xf

Incline:
135x3
155x3
185x3
195x3

Bench:
205x3
225x3
235x3

Dips:
tried them out and they felt like crap

Abs 3 sets

Crappy day for the press and incline. Bench felt perfectly fine though.

Deadlift Day 1/20/2011

Deadlift

465 x 3
465 x 3
These felt heavy and my lower back felt like shit.

Good Morning

315 x 5
315 x 5
315 x 5

Low Box Squat w/ Wide Stance

295 x 5
305 x 5
305 x 5

Pull Throughs w/ 45lb Kettlebell
3 sets of 15 per hand.

Supersetted with Superman Core Extensions
3 sets of 12

Plyos
Jumping up the Drake Steps

Felt really fatigued today so I went conservative on the deads and GMs. Hopefully not doing deadlifts next week will help.

Felt sick today, hence the PRs

Deadlift (suit on straps up)

405 x 3 @8

425 x 3 @9 -PR

Good mornings

225 x 5

245 x 5

265 x 5

285 x 5 -PR

Low box squats

185 x 5

205 x 5, 5

Banded hypers (greens+blues)

BW x 10, 10, 10

Finished with 3 sets of ball rotations and PNF stretching.

1/20/11 Dead LIft

Deadlift
1x3 at 245 lbs (86.0% max)
1x2 at 265 lbs (93.0% max)

Good Mornings
4x5 at 155 lbs

Box Squats
4x5 at 155 lbs

I attribute this PR to North Campus Student Center pizza

Deadlift

375 x 3

405 x 3 (PR)

Good mornings

235 x 5

245 x 5

255 x 5

275 x 5

Low box squats

235 x 5 x 3

Kettlebell pullthroughs

Windshield wipers (on rings)

1/20/11

Deadlift:

325 x 3

345 x 3 (PR)

Good Mornings:

185 x 5

225 x 5

225 x 5

225 x 5

Low-box Squats:

225 x 5

255 x 5

275 x 5

Kettlebell Pull-throughs:

35 x 15 per arm (3 sets)

Deadlift

Deadlift-
135x10
225x5
315x3
415x1
455x8 PR @9

Lunges
185x4x10

Weighted Hypers
4x12

Abs, Hamstrings, lots of stretching

I could have had 455x10, but thats how I injured myself last time.
Deadlift at maximal effort will be done sparingly then before, I felt good.

Week 3 Squat 2

Squat:
135x5
185x3
225x3
245x3
255x3
265x3
275x3
295x1, 1

Sumo Deadlift:
275x3
295x3
315x3

Barbell Row:
135x8
185x5
205x5
225x5
245x5 (matches PR)

Hammer Curls 3 sets

Tried to make the squats as fast as possible today. 225-265 were the fastest, and I kind of gassed out on 275 and 295. Did sumo deads to let my low back rest, and I found that I was super weak at doing them properly (no stiff-legging). Squat assistance? I think so.

Bench Wednesday 1-19-11

Bench
95 x 5
115 x 5
125 x 5
135 x 5,5

Pause Bench
95 x 3
115 x 3
125 x 3

Shrugs
225 x 6
275 x 6,6,6

Pull ups
cable abs
bicep curls

body weight: 161 lbs

first time at the gym since last quarter. I'm spending all my evenings doing homework, so i decided that i ought to go in the morning if i must, so i did.

1.19.11--Bench

1 month till the meet!

Bench Press:
warmups
170
180
185 PR FINALLY!
165
170
175

Yoga Block Press (2"):
165x5x3

Pause Bench (3 second pause):
145x3
135x3x2

Weight Assisted Pullups (-52lbs):
10
8
6

Shrug Machine (standing):
3 plates on each side x8x3

Abs

1-19-11 Bench

I felt super tired before this workout. I drank some caffeine, but I didn't really wake up until board press

Bench

200 x 1 @ 9

210 x 1 @ 9.5

210 x 1 @ 9.5

190 x 1 @ 8

200 x 1 @ 9

205 x 1 @ 9.5

2 Board Press off yoga block

195 x 5 x 3

Pause Bench with 3 second Scott count

165 x 3

170 x 3 x 2

Seated Machine Shrugs

2 plates per side x 10 x 3

superset with wide grip pull ups

BW x 10 x 3

Incline Curls

32.5's x 8 x 3

Medicine Ball Throw Incline Sit Ups

3 Sets

Bench 1

Bench
315 x 1 @ 9
325 x 1 @ 10+
335 x 1 @ 10
315 x 1, 1 @ 10

Bicep started aching, but not enough to go numb.

Pause Bench:
3 second count
275 x 3, 3, 3 @ 10

Guhhh. I suck at these. I'll have to put these in the rotation for the next three weeks before the meet to train for those USAPL judges. I'm going to need some bottom strength for sure.


Due to bicep ache and having to deadlift, I skipped the rest of the pulling and just finished with some tricep extensions and flyes for volume.

1-18-11 Squat

Squat

315 x 1 @ 8

340 x 1 @ 9- was supposed to be 335, but Scott misloaded it

355 x 1 @ 9.5

370 x 1 @ 10- PR by 5 pounds

315 x 1 @ 8.5

330 x 1 @ 9

345 x 1 @ 9.5

Pause Squat with 3 second Scott count

275 x 3 x 3

Power Cleans

135 x 3

155 x 3

175 x 3

185 x 3 ties PR

Rowing

3000m on erg

Squat 1

Squat:
475 x 1 @ 10
485 x 1 @ 10-
495 x 1 @ 10+
495 x 1 @ 10

Things were all over today. I didn't feel very snappy at all. The second single at 495 was much faster and I'll post the videos for these at some point soon.

Pause Squat:
365 x 3 @ 3 sec, @ 10 ffffff
385 x 3 @ 3 sec, @ 9
405 x 3 @ 3 sec @ 8+

Vit counted for the last set, so maybe it was easier because he counts faster than Tri?

Band-lightened
405 x 5 @ 7

smoke show. much easier than last week.

Finished with cable crunches.

1/18/11 Bench

Bench:

175 x 1

185 x 1 (Cheated, no pause)

190 x F

175 x 1

185 x 1 (Cheated, no pause)

2-Board Bench:

175 x 5

175 x 5

175 x 5

Band-assisted Bench:

185 x 5

195 x 3

205 x 3

Pull-ups:

13, 11, 10

Shrugs:

275 til failure x 3

I am very disappoint with these bench singles. I failed 190 at the mock meet we did months ago, but only because I racked too soon and my foot moved. I feel like I haven't made progress in bench since I've joined the team. At least I hit a PR on squats yesterday. Win some, lose some?

I really need to work on my form, though. Arching always gives me back pain. Also, I don't think I've ever done bench actually using leg drive.

Bench Assistance

From saturday

Standing Press:
185 x 3
205 x 2
195 x 3
185 x 3

Dips + Close-grip pull up x a lot

close-grip freemotion.

t-bar row
4 plates + 25 x 5

Then 80 pound sandbag carries in waist deep water with 3 foot ocean swells for an hour.

I might die

Squat

285 x 1

315 x 1 (PR)

285 x 1 x 3

Officially counting 315 since I actually got depth this time.

Pause squat (3 sec)

235 x 3 x 3

Power cleans

135 x 3

145 x 3

155 x 3 x 2

165 x 2+high pull

calves and such

Bench

195 x 1

215 x f, straight up f

165 x 1

175 x 1

185 x 1

195 x 1

215 was horrible in every way: out of groove, heavy at the top, went down too slow. Grindmode on the second 195

Foam bench

165 x 8

175 x 8

185 x 8

Pause bench (3 sec)

155 x 3

165 x 3

155 x 3

Pull ups

BW x 16

BW x 15 x 3

shrugs superset

Bench Day 1/18/2011

Bench

225 x 1
235 x 1
225 x 1
Tried 240 and failed. My back cramped and I couldn't bend down for 5 minutes. I had to stop here and take a 10 minute rest before going onto 2-board.

2-Board Bench

225 x 5
225 x 3
205 x 8 PR ?

Pause Squat

185 x 5
185 x 3
175 x 3
175 x 3

Wide Grip Pull Ups
x13, x12, x11

Machine Shrugs w/ 7 plates on each side
x 15, x17, x15

Bicep Curls
45's x 10
50's x 8
55's x 6

Not the best workout, especially with my lower back feeling fried. Had to bounce early to meet up for a group project.

Shirted Bench

3-board bench (w/ new 46 Katana)

225 x 2

255 x 2, 2

225 x 2, 2

235 x 2 +1failed at 2board

Shirt still isn't seated properly, but as the Asian Dragon AKA Brent Tanaka once said: "Be patient."

Did some shrugs and pullups and left due to a midnight deadline.

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

1/18/11 Bench

Bench
1x1 at 155 lbs (100.0% max)
1x1 at 165 lbs (106.5% max)
1x1 at 170 lbs (109.7% max)
1xFAIL at 175 lbs

Boarded Bench
1x8 at 135 lbs
2x8 at 145 lbs

Pause Bench
3x3 at 135 lbs

Week 3 Bench

Bench:
135x5
165x3
185x3
205x3
225x3
245x3
255x2 PR!

Incline:
185x3x3

Standing Press:
135x3
125x3x3

Chins:
BWx 5
45x5, 5, 5

Good pressing today. Had some hand-off confusion with the 255, but it worked out in the end. Also, moved my hand spacing out a bit wider with the pressing today as my elbows were a tad bit tender. Felt strong on incline, and a bit weaker on military.

Vid of 255:

Bench

Bench-
95x20
135x10
225x2
250x10

Foam Press-
275x5,5,5,5,5

Chest Supported rows
5x10

Biceps, abs, rotator cuff,ect

Ryan Squat 1/17/11

Squat-
275 x1x3

Pause-
185 x3
205 x3
215 x3

Cleans-
135 x3
155 x3
165 x3
175 x3

Calves, Abs

Mr. 4000!

Make this post worthwhile with Iron Sport Gym's response to Planet Fitness:

Bench. Tuesday, 1/11/11.

**** (THIS IS A LATE POST I KNOW BUT) I'M TAKING 2 WEEKS OFF AFTER THIS WORKOUT (1/11/11) TO FULLY REST WITH BOTH MY ACHILLES FLARING UP, SINCE IT GOT TO THE POINT WHERE WALKING HURTS. AS OF TODAY (MONDAY, 1/17/11) I HAVE SEEN A PODIATRIST, AND HAVE BEEN ON A NEW ANTI-INFLAMMATORY MEDICATION FOR 3 DAYS NOW, SO REST IS KEY FOR THIS REMAINING WEEK OFF AND THEN HOPEFULLY I CAN GET BACK TO BASIC UPPER BODY LIFTING. ****

Bench 5x3 (no leg drive)
135
140
140
145
145

3-Board Bench 4x5 (no leg drive)
155
160
165x4+f
165

Band Lightened Bench 5x3 (no leg drive)
-> with purples (doubled), but not helping at all at top.
155
165
165
155
155
-> with pauses at bottom of each rep, focusing on speed.

Pullups 3x10 BW

Seated Shrug Machine 3x8
-> all with 2 plates on each side

Forearm Gripper Machine Holds 3 x (15 sec.)
-> all at 3.5 plates

(2) Rotator Cuff Exercises 3x10
-> all with 5 lb weights

Squat 1/17/2011

Squat

395 x 1
405 x 1 FINALLY !!!!!!!!! 10 lb PR
385 x 1
365 x 1
365 x 1



Pause Squat

285 x 3
305 x 3
315 x 3 PR 10 lb

Band Lightened Squat w/ Greys

405 x 5
405 x 5
405 x 5

Finished w/ Calves and Foam Roller Transversus
3 sets each

PNF stretching

Take that 405. Felt good to slap you in the face after failing twice. Third time is the charm.

1/17/11 Squat

Squat:

315 x 1

330 x 1

340 x 1

315 x 1

325 x 1

Pause Squat:

245 x 3

255 x 3

265 x 3

Cleans:

135 x 3

145 x 3

155 x 3

165 x 1

135 x 3

Calves, Transversus abs, PNF

That 340 was a 15 lb PR, and it really didn't feel too bad.

Squat

Another long day of squatting but a good training session.

Squat

365 x 1 @8 probably a little high

395 x 1 @9

415 x 1 @10 (10lb PR) -The plates hit the rack when I unracked the weight so it ended up being like a 4 step walkout.

Thanks to Kyle for wrapping my knees.

Wrapped Greg's knees for 2 of his sets before moving on.

Pause squats (3 count)

225 x 3, 3, 3

Band lightened squats (greys)

345 x 5, 5, 5

Before last meet I hit 405 but I think depth was questionable, especially since I was called for depth at the meet. Here is a video of 415 which I think was good.

Finished with 3 sets of transversus, 3 sets of calves, and stretching.

During calves Darvin walks up and says "Vit, you have unfortunate calves." His polite way of saying I have chicken legs.

Squatzzzz

Squat
135x10
225x10
315x3
385x10 @ 9.5

Pause Box Squat on 10" Box-
225x10,10,10,10,10

Abz

Week 3 Squat

Squat:
135x5
185x3
225x3
255x3
275x3
315x1
325x1
335x1
295x5

High Pull:
135x3
185x3
205x3x3

Deadlift:
245x3
295x3
315x3
335x3
355x3

Abs 3 sets

Need to do a bit more work on my squat. 335 was harder than it should have been. Deadlift may take a bit of a back seat for these next few weeks leading up to the meet so I can work harder on my squat. These speed deadlifts were actually fast, which is a very good sign.

1/17/11 Squat

Squat
1x1 at 245 lbs (100% max)
1x1 at 255 lbs (104.1% max)
1x1 at 265 lbs (108.2% max)
1xFAIL at 270 lbs (110.2% max)

Pause Squat
1x3 at 155 lbs
1x3 at 165 lbs
1x3 at 175 lbs

Moar Squat
2x2 at 225 lbs

1.13.11-1.14.11--Deadlift and Bench Accessory

Good Mornings:

155x5

165x5

185x5
gotta be careful not to squat when I'm doing this. Also gotta do at least 185.

Stiff-legged Deadlift:

135x5

185x5

235x5

245x5x2

Box Squats:

135x5

155x5

185x5x3

Finished up with 20 mins of cardio on the elliptical

Standing Press:

95x2.6 (kept hitting the rack, so I switched to the squat rack)

75x3x4

Incline Bench:

115x8x3
115x7+f

In conclusion, Standing Press and Incline Bench are harder for me than they should be, indicating that I have weak ass shoulders. Considering chest to 2" is my weak point in bench, maybe the key to a nice bench gain is in the shoulders...

Weight Assisted Pull-Ups/Dips:

4 sets til failure

Cable Rows:

110x10

130x10x2

150x5

Post Shit and Piss, Pre Dinner Weigh In:
170 lbs

1-14-11 Bench Assistence

Standing Press
105 x 3
115 x 3 @ 9.5
120 x 3 @ 10- PR
120 x 3 @ 9 way easier

Incline Dumbbell Press
60's x 8 x 3

Dips
BW x 15 x 3

superset with hammer grip pull ups and abs
BW x 12 x 3

Bench Assistance

Standing Press 105x12,115 x 10,115 x 8
Incline DB 45s x 8 x 3 sets
Pullups 5,6,7,5
Dips 6,6,7,6
Cable Rows Some weight x 10 x 3 sets

Bench Assistance 1/14/2011

Standing Press

155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Incline Dumbbell Press w/ 75s (I guess that is as heavy as they get at Wooden)
x10, x10, x9, x7, x6

Dips
x20, x20, x16, x15, x15

Close Grip Pull Ups
x13, x10, x8, x10

Bent Over Rows

225 x 5
225 x 5
225 x 5
225 x 5

Abs are sore as hell so I'm gonna save it for Monday.

1/14/11 Bench Assistance

Standing Press:

95 x 3

105 x 3

115 x 3

120 x 3

125 x 3 (PR)

Incline Bench:

135 x 5

135 x 8

135 x 8

135 x 8

Dips:

10, 10, 12

Pull-ups:

16, 12, 8

Cable Rows/Chest Supported Rows, Cable Abs

Bench Assistance

Strict OHP-
barx10
95x10
150x5,5,5
150x11 @9

BW Dips-
5x10

Lat pulldowns
5x10

BicePZ

Maxwell 1/9/11 Entire Week

Due to some pretty awesome personal problems, I haven't been able to update all week, so the squat and bench workouts might be inaccurate, though I'm 100% sure on the work sets for the main lifts.

Squat

225x3 unbelted

255x3 belted

265x3

275x3

285x3 <- very nice

Paws Squat

185x3

195x3 3 sets <-last one was rough, but What's the Difference got me through no problem

Cleanz

135x3

155x3

165x3

175x2 <-didn't wanna dive too far under it

165x3 couple more sets

Bench <-This workout was done in 45 minutes at the expense of bored work, also I went early so and didn't feel like having a random bro manpon me.

185x3

195x3

205x3

215x2 <-rep 2 was a bitch and a half, knew I'd fail rep 3

205x3

Paws Bench

155x3

165x3

175x3

165x3

Wide-Grip Pullups

8, 6, 6

Curlz

30+curl bar x10, 8, 8

Machine Shrugs (courtesy of the new year)

225x8

275x8

315x8

365x8

G'Mornings

185x5

195x5

205x5

215x5

SLDLz <-I got carried away with adding 25's to the starting 135, and it worked out rather well!

225x5

275x5

295x5

305x5

335x5 <-1 plate and 4 quarters

Bawks Squats

185x5

195x5

205x5

215x5

225x5 <-Then hypers, abs, etc

Standing Press

115x3

125x3

130x3

135x3

140x3

145x3<-On the way in, Vit taunted me to get 155, but that for SURE wasn't happening >_>

Incline Dumbbell Bench

50x8

55x8

60x8 <-hard to set up, harder to finish

Pull-Ups/Dips

6/10 6/10 5/15 5/15

Cable Brose

150x8

160x5

170x5

180x5

At the cost of accesories

Standing press

120 x 3 x 5

Incline dumbbell bench

55 x 8

60 x 8 x 2

Dips

BW x 15

BW x 14

BW x 15

BW x 12

Chin ups

BW x 15

BW x 14

BW x 12

BW x 11

Cable rows

210 x 5

220 x 5 x 3

Bench Assistance

Standing press

115 x 3

125 x 3

135 x 3

150 x 3 @10 -PR, more than Kyle.

135 x 3

Incline bench

135 x 8, 8, 8, 8

Sandbagging to save elbows for shirted benching next week.

Dips

BW x 18, 15, 15

Chest supported rows

145 x 5

160 x 5

170 x 5

160 x 5

Neutral grip pullups

BW x 18, 12, 12

Finished with pulldown abs and some isometric hold type weighted abs that Tri introduced.

Weighed in at 191 lbs afterwards. Yeah I'm fat. Anyway, my 46 Katana arrived today so it's time to get down to business next week. I hope it fits.

1/14/11 Bench Assist

Standing Press
5x3 at 105 lbs

Incline Dumbbell Press
2x8 at 37.5 lbs per arm
1x8 at 40 lbs per arm

Dips
3x(2x what Ross did)

Pull-Ups
3x(+1 what Ross did)

Had to call these exercises short because my wrist was hurting and didn't want to injure myself.

Cable Rows
3x5 at 130 lbs

Week 2 Press

Standing Press:
95x3, 3
115x3
125x3
135x3
145x3 PR

Incline:
155x3
175x3
185x3
205x3 PR
225x1 PR

Bench:
225x3x4

Abs

PR's all over the place. Hit my previous max (145) for a triple on the press, and finally hit 225 on the incline. Low rep pressing is awesome.

Deadlift Day 1/13/2011

Good Mornings

315 x 5
335 x 5
335 x 5

SLDL

365 x 5
405 x 5 PR
405 x 5

Very Low Box Squat

275 x 5
295 x 5
305 x 5

Kettle Bell Pull Throughs
3 sets of 15 per arm

Supersetted with

Superman Core Extensions
3 sets of 12

Plyos
3 sets jumping up the steps in Drake

The cheese deadlifts alone (also with 3 others)

What a week.. packed on monday, but only 3 other people showed up to deadlift at 8pm today??

Band-lightened deadlift:
used blues + greens. maybe 30 lbs off at the top and ~150 at the bottom?

675 x 1
675 x 3 @ 8
725 x 3, 3 @ 9

Probably should have used less bands. I was going for an unassisted lockout, but I had the bands too high to truly go slack at the top. Still pretty heavy though.

Low box² squats
Going very wide stance on these to stretch the adductors.
225 x 5
315 x 5, 5
335 x 5

These felt like work.

Finished with 2 sets of banded hypers and floor sweepers

1/13/11 Deadlift

Good Mornings:

185 x 5

225 x 5

225 x 5

225 x 5

Stiff-legged Deadlift:

225 x 5

255 x 5

275 x 5

Low-box Squat:

225 x 5

245 x 5

265 x 5

Kettlebell Pull-throughs:

35 x 15 x 3 per arm

PNF, Half-assed ab workout (Supermans? I don't know what Ben called these).

1-13-11 Deadlift

Good morning
225 x 5
245 x 5
265 x 5

Stiff Legged deadlift
275 x 5
295 x 5
315 x 5 PR

Low Box Squat (no belt)
225 x 5
245 x 5
265 x 5

rowing in wooden

abs

Recreating winter break

Without a main lift today, I decided to go unbelted the whole workout.

Good mornings

245 x 5

255 x 5

265 x 5

275 x 5

Stiff-legged deadlifts

245 x 5

265 x 5

275 x 5

275 was surprisingly easy compared to 265 before it.

Low box squats (ultra wide stance)

225 x 5 x 2

235 x 5

Plyometrics

abs

Week 2 Deadlift

Squat:
135x5
185x5
225x5
275x3

Deadlift:
275x3
315x3
365x1
405x1
425x1
445x2 PR
405x4

Chins 3 sets
Biceps 3 sets

Yay deadlifts! Pretty hard pull, but a nice clean PR. Video:

1/13/11 Deadlift

Good Mornings
3x5 at 135 lbs

Stiff Legged Deadlift
1x5 at 185 lbs
1x5 at 205 lbs
1x5 at 225 lbs

Box Squat (Parallel)
1x5 at 185 lbs
2x5 at 205 lbs

Hyperextensions
3 sets

Bench. Tuesday, 1/11/11.

Bench 5x3 (NO LEG DRIVE)
135
140
140
145
145

3-Board Bench 4x5 (NO LEG DRIVE)
155
160
165x4+f
165

Band Lightened Bench 5x3 (NO LEG DRIVE)
-> with purples (doubled), but not helping at all at the top
155
165
165
155
155
-> with pause at bottom of each rep, focusing on rep speed

Pullups 3x10 BW

Seated Shrug Machine 3x8
-> all with 2 plates each side

Forearm Gripper machine Holds 3 x (15 sec.)
-> all at 3.5 plates

(2) Rotator Cuff Exercises 3x10
-> all with 5 lb weights

Deadlift

Elbows hurt like shit during this workout. It was probably worse than usual since I didn't eat at all before lifting. It's probably going to be 10x worse when shirt work starts.

Band-resisted deadlift (grays)

Tried a couple of sets at 185 but I couldn't set them up without the 100lb plates moving so I moved on.

Stiff leg deads

305 x 5

315 x 5

325 x 5

Box squat

185 x 5, 5, 5

Hyperextensions

BW x 50, 50

Bench 3

Bench:

295 x 3, 3
305 x 3, 3, 3

2-board:
325 x 5, 5, 5

Band-lightened bench:
275 x 3, 3, 3, 3

Finished with shrugs, lat pull downs, curls, and ab wheel.

Squat 3

Last time we did triples, i had ran a 5k the day before, so I was hoping i would feel better this time around.

Squat:
455 x 3 @ 8
465 x 3 @ 8+
475 x 3 @ 9
475 x 3, 3 @ 10

Normally 475x3 is an all-out top set, so it was interesting to try doing multiple sets of it. The last one wasn't a horrible grinder at all, so I was pretty happy. However, this definitely took a lot out of me.

Pause Squats:
365 x 3 @ 3 sec
385 x 3 @ 3 sec
405 x 3 @ 3 sec

zzzz. waited too long between sets and went cold.

Band-lightened squat:
loose purples.

405 x 5, 5 @ 7

Gassed.

Finished with foam roller transversus.

We had 15 people show up for two squat racks, with 4 new people. The situation went crazy and the workout took way too long, which really hit hard at the end. I don't think I have been so tired from a squat day ever.

might be a repost, but the best vid ever

Bench

1/11/11

Bench

215, 215, 225, 225 x 3

235 x 2 + 1 fail

3-Board Bench

shirted

245, 255, 265, 275 x 3

Band-Lightened Bench

speed work

205 x 3 x 4

Shrugs, Pull Down, Biceps, Abs

Bench Day 1/11/2011

Bench

205 x 3
215 x 3
215 x 3
215 x 3
205 x 3

Pause Bench

175 x 3
185 x 3
185 x 3

2-Board

225 x 5
225 x 5
225 x 5

Ultra Wide Grip Pull Ups

x13, x10, x8, x12

Shrug Machine

6 plates on each side x 15
7 plates on each side x 8
7 plates on each side x 15

Supersetted with Curls w/ 35lb plate
3 sets of 8-12 per arm

Ryan Bench 1/11/11

Bench-
215 x3
225 x3x4

3 Block Bench-
225 x5x2
235 x5

Band Assisted Bench-
205 x3x5

Shrugs, Bi's, Pull ups, Abs

Personal problems

Bench

175 x 3 x 2

175 x 2+f

165 x 3 x 2

Dammit dammit dammit dammit

2-board Bench:

185 x 3

175 x 5 x 3

Pause Bench:

145 x 3

155 x 3 x 2

High pulls

135 x 5

155 x 5 x 3

Noticed how sore my traps were after cleans so I decided to expand on it

Pull ups superset

BW x 18

BW x 15

BW x 14

BW x 12

abceps

1/11/11 Bench

Bench:

155 x 3

165 x 3

165 x 3

175 x 3 (5 lbs over my last set of 3 from a few weeks ago, felt pretty tough)

165 x 3

2-board Bench:

175 x 5

175 x 5

185 x 4 + 1 F

175 x 5

Pause Bench:

135 x 3

145 x 3

155 x 3

Shrugs:

275 x 10 x 4

Pull-ups:

12,11, 10, 9

1.11.11--Bench

Bench Press:
155x3x2
165x3x3

Yoga Board Press:
175x5
185x5x2

Close Grip Cable Press:
50x10
50x8
60x8
70x5

Weight Assisted Pullups:
BW-42x8
BW-42x6
BW-42x4

Supersetted with Weight Assisted Dips:
BW-42x8x3

Shrugs:
225x8
225x6x3

Biceps Biceps Biceps!

Ab Wheel and Crunches

Weigh In:
174 lbs. This is bad guys. I need to be down to 165 by the meet. If you guys have any tips, please share. I want to keep up the strength but I need the weight to go down.

Bench

Bench (brief pause)

185 x 3

195 x 3

210 x 2+1fail

195 x 3, 3

Elbows were hurting badly during/after these. Nobody had ibuprofen :(

4-board press (off yoga block)

185 x 5

195 x 5

205 x 5, 5

3 second pause bench

135 x 3, 3, 3

kept it light for speed

Barbell shrugs

365 x 10

405 x 10, 10, 8

SS'd with wide grip pullups

BW x 16, 12, 11, 10

Hammer curls

45s x 10, 10

1-11-11 Bench

Bench
195 x 3 @ 9
205 x 3 @ 10
195 x 3 @ 9.5
195 x 3 @ 9
195 x 2 + fail @ 9 my hip cramped up before this set and then i lost my groove on the last rep

2 Board
195 x 5 x 3

Pause Bench at 3 seconds
165 x 3 x 3

superset with Wide Grip Pull ups
BW x 15, 12, 12
so tired at this point

machine shrugs
3 plates per side x 15,15,10,10

Curls
80 x 8,6,4

Weigh In: 154.5 lbs

Bench

Bench ( Paused )
135x10
185x5
225x5,5,5
225x12 @9 PR

Weighted Dips BW + 25lbs
5x10

Chest Supported Rows
3 plates- 5x10

Finished with biceps, ab wheel and stretching

2010 WSM Videos

Some high-quality 2010 World's Strongest Man videos are up on youtube. All 5 qualifying heats, and the finals on HITstrongman's channel. Here are the finals:

Week 2 Bench

Bench:
135x5
155x3
185x3
205x3
225x3
235x3
250x3 PR
225x5

Incline:
155x5
165x5, 5

Standing Press:
115x5, 5, 5, 5, 4

Abs + Rotator Cuff

Hit a good PR on bench today: 250x3. Reps 1 and 2 felt strong, but I lost tightness on the third and it was a massive grinder. Still very happy about it though.

Squat 1/10/2011

Squat

345 x 3
365 x 3
365 x 3
345 x 3
345 x 3

Wanted to do 385 but felt sluggish...

Pause Squat

275 x 3
295 x 3
295 x 3

Band Lightened Squats w/ Purples

365 x 5
385 x 5
385 x 5

Supersetted Calves and Foam Roller Transversus
3 sets each

PNF stretching

Squat

Squat
Worked up to
225 x 3
235 x 3
245 x 3
265 x 3 x 2 sets

Pause Squat at parallel
185 x 3 x 3

Power Clean
135 x 3
155 x 3
165 x 3
185 x 3

Still wallowing. I have been stuck here since the last meet, when my squat and bench both went down around 20 lbs. I have made 0 progress on either lift since that regression. Deadlift did well, but I was unable to do it over break so who knows where that is. It's frustrating.

Squat

1/10/11

Squat

suited, straps down

275 x 3, 3

285 x 3

295 x 3, 3

ME unix shell writing

1-10-11 Squat

Squat
315 x 3 @ 9
325 x 3 @ 9
335 x 3 @ 9.5
335 x 3 @ 9
335 x 3 @ 9
some of the reps were a little bit high. this is the most sets and reps I've hit for heavy weight

Pause Squat with belt and 3 second Scott count
255 x 3
275 x 3
295 x 3 PR

Cleans
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3

1.10.11--Squat

Squat:
225x3
235x3
245x3x2
255x3 big PR

Pause Squats (3 second pause):
185x3
205x3
225x1+f (lost balance, fell forward while bar rolled off my back. Looked worse than it actually was)

Cleans:
105x5
115x5
125x3+high pull

1/10/11 Squats

Squats:

275 x 3

295 x 3

305 x 3

305 x 3

295 x 3

Pause-Squat:

225 x 3

245 x 3

255 x 3

Band-lightened Squats (Purple):

315 x 5

325 x 5

335 x 5

345 x 5

Transversus abs, PNF.

Ryan Squat 1/10/11

Squat-
225 x3
245 x3
245 x3
245 x3
225 x3

Pause Squats-
185 x3
205 x3
205 x3
205 x3

Banded Squats Purple -
245 x5
275 x5
295 x5
275 x5

Calves, Abs

Squat

Squat (suit on, straps down)

315 x 3

335 x 3

345 x 3

355 x 3

335 x 3

This alone took 2 hours. Sad.

Pause squats (3 count)

235 x 3

225 x 3

Band-lightened squats (greens)

335 x 5, 5, 5

Kept it light to work on speed.

Finished with 3 sets of transversus, 3 sets of calves, and stretching.

Squat

Squat-
135x10
225x5
315x3
355x5,5,5
355x11@8.5, felt really good

Lunges
185x10,10,10,10,10

Tranversus, weighted hypers, stretching

2 weeks ago, I did 355x10 @ 10, no reps in tank Fresh.
today I did 355x11 after 3 sets, with 2 in the tank

Recounting makes me realize how often I failed today

Squat

275 x 3

285 x 3 x 2

295 x 1+way high+f

285 x 3

Pause squat (3 sec)

235 x 3

245 x 3 x 2

Cleans

145 x 3

155 x 3 x 2

155 x 2+f

Counting a failure instead of high pull because I went for it. One of the middle sets felt nice and explosive thanks to Rihanna

1/10/2010 Squat

Squat
5x3 at 205 lbs (83.7% max)

Pause Squat
3x3 at 165 lbs

Cleans
1x5 at 95 lbs
1x5 at 105 lbs

Clean-up Things
1x5 at 105 lbs

Week 2 Squat

Squat:
135x5
185x3
225x3
255x3
275x3
295x3
315x3
275x8

Deadlift (speed):
275x5
295x5
315x5

High Pulls:
135x5
155x3
185x3x4

Barbell Curls:
65x5
95x5
105x3

Good lifting. My squat is getting back to where it needs to be, and the speed deadlifts almost felt like I was going to try and clean the weight.

Bench Assistance 1/8/2011

Overhead Press

145 x 5
145 x 5
145 x 5
145 x 5

Incline Dumbbell Bench

80's x 5
90's x 5
85's x 5
85's x 7

Dips
4 sets of 20

supersetted with

Close Grip Pull Ups
x17, x13, x10, x10

Chest Supported Rows

3 plates x 5
3 plates + Quarter x 5
4 plates x 5
4 plates + 10lbs x 4

Maxwell Bench Assist 12/7

Standing Press

125x5

130x5

135x3

Sad times on that last set... I'll get lol1plate back for sure tho.

Incline Bench

135x5

145x5

155x5

165x5 2 sets

Had to hit this harder to compensate for failure on press. It was fun.

Pull-Ups

8/6/6/5

Dips

10,15,9

Rows

155x8 3 sets

Curls

30+curl bar x5 3 sets

Ben's Super Special Grip Strengthening Technique

3 sets from 225-275-315 x3 ten-second holds apiece.

After this, my back hurt more than my front. Not ideal for a bench assist day, but I'm pretty sure I'll be regretting all that incline tomorrow.

Shoulder Press. Friday, 1/7/11.

**** Given the pain in my Achilles tendons, the sports podiatrist recommended I take at least 10 days off of lower body lifts, calf raises, jumping/plyometrics and anything that may aggravate the tendons. I am currently icing and resting my foot as well as taking Motrin Ibuprofen to reduce the inflammation. Hopefully this will recover quickly. ****

Shoulder Press 4x5
80
85
90
95x6 --> P.R.!!!!

Incline Dumbbell Press 4x5
55s
55s
55s
55s x 6 --> P.R.!!!

Pullups 4x7 BW

Dip Machine 3x10
-> all at 100 lbs, not going too deep to avoid aggravating elbows.

Iso-Lateral High Row Machine 3x6
-> all with 125 lbs each side

Iso-Lateral Front Lat Pulldown 3x6
-> all with 70 lbs each side

Forearm Grip Holds on Gripper Machine 3 x (10 sec.)
3 plates
3 & 1/2 plates
4 plates

Forearm Gripper Machine 3x10
-> all with 2 plates, and holding gripper with fingertips

**** Weigh-In: 139 lbs Body Weight ****

OHP

Standing OHP
barx10
95x10
140x5,5,5,5,5
140x10 @ 8

BW pullups
x8,7,6,6,6,6

BW Dips
x10,10,10,10,10

Scarecrows
x10,10,10

1/07/2010 Bench Assist

Standing Press
4x5 at 100 lbs

Incline Bench Press
1x4 at 115 lbs (FAIL)
2x5 at 95 lbs
1x5 at 115 lbs

Dips
2x19

Decided to have a light day today.

1/6/11 Deadlifts and 1/7/11 Bench Assistance

Deadlift:

315 x 5 (PR, felt easy)

325 x 5 (Another PR)

Good Mornings:

155 x 5

185 x 5

205 x 5

225 x 5

Low-box Squat:

185 x 5

205 x 5

225 x 5

245 x 5

Kettle-bell Pull-throughs:

3 sets of 20 w/ 35 lbs per arm.

Weighted sit-ups, Stair jumps, PNF

Standings Press:

95 x 5

105 x 5

115 x 5

120 x 5

Incline Bench:

115 x 5

125 x 5

135 x 5

135 x 5

Dips:

16, 12, 10

Pull-ups:

10, 8, 7

Rested T-bar Rows:

3 Sets of 5 w/ 80 lbs

Ball Rotations, Grip Machine

Volume begets volume

Standing press

115 x 5 x 2

120 x 5

120 x 4

Incline dumbbell

55 x 8 x 2

60 x 8 x 2

Dips

BW x 15 x 4

Chin ups

BW x 15 x 2

BW x 12 x 2

Cable rows

220 x 5 x 4

Bench Assistance

Standing press

115 x 5

125 x 5

135 x 5 -PR

135 x 5

Incline dumbbell press

60s x 8

65s x 8 ,8, 8

Elbows started hurting on these and carried over to dips too. Could be from playing basketball this week.

Dips

BW x 15, 13, 13

Chest supported rows

135 x 5

145 x 5

160 x 5

145 x 5

Neutral grip pullups

BW x 16, 12, 10

Week 1 Press

Standing Press:
95x5
105x3
115x3
125x3
135x3
140x3 PR

Incline:
135x5
155x3
175x3
185x3
205x2 PR

Bench:
205x5
225x5, 3

A whole 'lotta pressing. For some reason my sore traps made overhead pressing a bit smoother today. Benching feels very strange after doing military and incline, but in a good way.

1.7.11--Deadlift

Got to the gym and had to wait about 25 minutes for the biggest fashion bug in the universe to finish up on the platform. Super annoying...

Deadlift:
warmup
275x5
305x5 PR

Good Mornings:
135x8
155x8x2

Cable Pull Throughs:
100 x a bunch
130 x a bunch
150 x a bunch

1-7-11 Bench assist

Standing Press
105 x 5
115 x 3, 4 uhg
felt shitty

Incline Dumbbell Press
45's x 10
60's x 8,6,6

Pull Ups

Rows

Maxwell Squat/Bench/Deadlift 12/3/4/6

Due to personal problems, I've been unable to blog my workouts for the past 3 workouts. Hopefully I didn't forget everything >_>

Squat

225x5

235x5

245x5

255x5

265x4

Didn't fail the last one, but the fourth was a bitch and 3/4 so I knew I would. When the bar stops then starts again on a rep, we might wanna call it a set >_>

Paws Squat

135x3

185x3

195x3

195x3

Cleanz

135x3

155xseveral

Pullthroughs

A few x idk

Bench

165x5

175x5

185x5

195x5

205x4

See squatz

3-board

185x5

205x5

225x3

225x3

225x1

Wrists got REALLY weak on that last set, which also hurt me on paws bench.

Paws Bench

135x3

155x3

175x2

165x3

165x3

I THINK that's how it went down...

Wide-Grip Pullups

8, 6, 6, 5

8 was a PR, usually I don't get more than like six, but then again, the grip wasn't CRAZY wide due to bearcave.

Shrugs

225x8

275x8 3 sets

Misael encouraged me to try it, and I feel like my shoulders barely moved for a lot of the reps, but feels good man.

Curlz

Several billion x e^(i*pi)+something more than 1

Deadz

325x5

365x5

Last cycle's set of 5, still tough. Fucking deadlifts.

SLDLz

225x5

255x5

275x5

295x5

Kevin and Kyle got me PAHMPED for the 295. MAYBE I'll try 315 next time just for Kix.

Low Bawks Squats

185x5

205x5

225x5 3 sets

Weighted Hypers and Abs

Multiple x something or other

Nnst nnst nnst nnst nnst nnst nnst nnst

Deadlift Day 1/7/2011

Deadlift

425 x 5
455 x 5 PR 10lbs

SLDL

365 x 5
385 x 5
385 x 5

Low Box Squat

275 x 5
295 x 5
305 x 5 (PR?)

Kettlebell Pull Throughs w/ 45lbs
3 sets of 15 per arm

GHR Abs
3 Sets

Plyos-long jumps up Drake; 3 sets

PNF

Great lifting week. 10lb PR on all 3 lifts.

Deadlift

Felt like garbage today.

Deadlift (suited, straps down)

405 x 4+1fail

385 x 5 @10

Good mornings

225 x 5, 5, 5

Low box squats

185 x 5, 5, 5

Banded hypers

BW+blue x 12, 12, 10

Finished with 3 sets of ball rotations.

Deadlift 5

Deadlift
515 x 5, 5, 5 @ 7+

My form finally feels back to where it should. I didn't want to go heavy just yet, so I stuck around 515 which was decent and let me work on my speed off the floor.

Good Mornings:
275 x 8
315 x 8
356 x 8, 5

I wore the wrong shirt and the bar kept slipping down my back. :E

Low Box² Squats:
high-barred
225 x 5
275 x 5
315 x 5

Feeling good


Finished with band-resisted hypers and windshield wipers for transversus.

Deadlift

Magic Pony
5's Wave Week 1

Deadlift
135x10
225x5
315x3
385x5,5,5,5,5
385x14@9

Good Mornings
225x8
245x8,8
275x8

Dave Recommended The boxy squats for my Hip weakness/tightness from deadlifts
box squat to 10" box slow/strechy
185x10,10,10,10

Really made my back feel better...

Windshield abs

5 rep Deadlifts. Thursday, 1/6/11.

**** Both achilles tendons/ heels hurt when I've been walking since the weekend but deadlifts don't really use them too much (like a power clean or calf raise would) so I still lifted. Did a lighter workout though so as not to strain them too much. ****

Deadlifts 2x5 (belted)
315
315

Low Box Squats 2x5 (belted)
155
155
-> with box height so hips about 3 inches below parallel

Superman Core Extensions 5x5
135
165
185
205
205+resistance

Dumbbell Sit-ups
20 lbs x 4 reps
20 lbs x 3 reps + fail

Paused Dumbbell Sit-ups 2 x 3 @ (3 sec.)
10 lbs
15 lbs
-> with pausing right at 180 degrees (full extension)

I really hope that bar we used was 45 lbs

Deadlift

335 x 5

375 x 5 (PR)

Good mornings

225 x 5

245 x 5

255 x 5

265 x 5

Low box squats

185 x 5

205 x 5

225 x 5 x 2

Plyometrics

split jumps and high jumps

windshield wipers on rings

1/06/2011 Deadlift

Deadlift
1x5 at 225 lbs (78.9% max)
1x5 at 245 lbs (86.0% max)

Stiff-Legged Deadlift
5x5 at 185 lbs

I misread the schedule again and did 5 sets instead of 3 :P

Low-Box Squats
3x5 at 185 lbs

1-6-11 Deadlift

Deadlift
345 x 5 @ 9
375 x 5 @ 9.5 PR

Good Mornings
205 x 8
225 x 8
235 x 8
245 x 8 shitty depth

Kettlebell Pull throughs

skipped low box squats because no knee sleeves or converse

Hyper extensions

Abs

Weigh In: 153.5 lbs

Week 1 Deadlift

Squat:
95x5
135x5
185x5
225x5 (XTreme quad pain/soreness)

Deadlift:
225x3
275x3
315x3
365x1
405x1
425x3 PR
365x7 PR?

Shrugs
Hypers
Abs

Quads are all kinds of sore from Monday, and the light squatting turned out to be lighter than intended. Need moar food to fix this problem.

Bench Day 1/4/2011

Bench w/ Strict Pause

185 x 5
195 x 5
205 x 5 PR with strict pause; used to be touch and go.
205 x 5
195 x 5

Foam Roller Bench

225 x 5
245 x 5
245 x 5

Pause Bench

185 x 2
165 x 4
165 x 4

Supersetted with Wide Grip Pull Ups
x15, x13, x11

Shrugs
315 x 20
365 x 20
385 x 16

Supersetted w/ Bicep Curls w/ Kettlebells
3 sets of 10 per arm

PNF

Ryan Bench 1/4/11

Bench w/ solid pause-
185 x5
205 x5
205 x5
205 x5
205 x5

Block Bench-
205 x5
225 x5
240 x5

Bench Banded Assist-
225 x3
245 x3
245 x3
225 x3

Pull ups/shrugs/bis/abs

1-4-11 Bench

Bench
175 x 5 @ 8
185 x 5 @ 9-
185 x 5 @ 9-
185 x 5 @ 9
185 x 5 @ 9+

2 Board Press
195 x 5 x 3 all @ 9

Band-Lightened Bench (Purples Quadded from 6? so it took off 100+ at chest and 0 at top)
225 x 3
245 x 3 x 2

superset with Wide Grip Pull Ups
BW x 13, 15, 15

Shrugs
4 sets on machine

Curls
90 x 6 x 2

Abs

Bench

Bench (brief pause)

165 x 5

175 x 5

185 x 5 @9

195 x 4 @10

175 x 5 @9

3-board press

185 x 5

195 x 5

205 x 5

Band-lightened bench (purples)

225 x 3 @10 -definitely not speed work, but I blame the adjustable bench we were using

205 x 3

215 x 3, 3

Last 3 sets were much quicker.

Shrugs

315 x 20

365 x 12

405 x 10, 9

Wide grip pullups

BW x 15, 12, 12, 10

Finished with 3 sets of standing abs and 4 sets of barbell curls.

1.4.11--Bench

Bench Press:
135x5
145x5
155x5x3

3-Board:
165x3
175x3x3

Band Lightened Bench:
185x3
205x3x3

Abs supersetted with Shrugs, Biceps, and Pull Ups

Bench 5

Bench:
275 x 5, 5 @ 8
285 x 5, 5 @ 8+
295 x 5 @ 9

Felt pretty good on these.

2 Board:
325 x 5, 5, 5 @ 9+

Much harder than I expected

Band-lightened bench:
Loose quaded purples
295 x 3, 3, 3, 3

Felt good. The weight was heavy enough that I could do a strong push throughout the lift.

Supersetted wide grip pull ups, shrugs, light curls (for tendon rehab). Finished with pnf and cable crunches

Told you

Bench

155 x 5

165 x 5

175 x 5 x 3

Foam press

185 x 5 x 2

195 x 5

205 x 5

Pause bench (3 sec),

155 x 3 x 4

pull up superset

BW x 15 x 3

BW x 12

Shrugs and kettlebell curls

Bench. Tuesday, 1/4/11.

Bench 5x5 (touch and go)
135
135
145
135
140

3-Board Bench 4x5 (touch and go)
155
155
155
165x4+fail

Band-Lightened Bench 5x3
-> with purples (doubled)
185
225
225
225
235x2+fail

Ultra-Wide Grip Pullups 3x5 BW

Shrugs 3x8
-> all with 275

1/3/11 Squat and 1/4/11 Benchid

Squat:

265 x 5

275 x 5

285 x 5

275 x 5

275 x 5

Pause Squat:

205 x 3

225 x 3

225 x 3

Band-assisted Squats:

315 x 5

365 x 5

365 x 5

Transversus abs, calves, PNF

Bench:

135 x 5

145 x 5

145 x 5

155 x 5

155 x 5

Board Bench:

165 x 5

175 x 5

185 x 5

185 x 5

Band-assisted Bench:

275 x 3

275 x 3

285 x 1

265 x 3

Wide-grip pull-ups

8, 12, 11

Shrugs:

225 x failure x 3

Magic Pony Program

Magic Pony Program
5's wave Week 1

Plyo Pushup
3x5

Bench-
Barx20
135x10
185x5
215x5,5,5,5,5
215x11 @ 8

Chest Supported Rows
2Plate x 15
3Plate x 10,10,10,10

BW Dips
x10,10,20

Ab Wheel
3x10

1/04/2010 Bench

Bench
1x5 at 125 lbs (80.6% max)
4x5 at 135 lbs (87.1% max)

Boarded Bench
1x5 at 135 lbs
3x5 at 145 lbs

Pause Bench
1x3 at 115 lbs
1x3 at 120 lbs
1x2 at 125 lbs

Wide-Grip Pullups
4x8

Shrugs
4x5 at 135 lbs

Biceps Biceps Biceps

Week 1 Bench

Bench:
135x5
165x3
185x3
205x3
215x3
225x3
235x3

Manpon:
245x3
255x3
265x3 PR
275x2 PR

Rows:
135x5
185x5
205x5
225x5x2

Pull-ups:
BW x 12, 12, 10, 7, 7

Curls

Benched in the bear cave today. Something was off when Terence and I were benching today. I vote for benching at Wooden like we usually do.

For everyone who wants to bench more.. I've found the ancient secrets....

I'm just going to write another one in a few hours

Squat
255 x 5
265 x 5
275 x 5 x 2
265 x 5
Probably should've gone for the 275 x 5 x 3 in hindsight but at the time
1. thought I was gassed
2. during the 265 set my boxers ripped right in half and distracted me for the rest of the workout

Pause squat (3 sec)
225 x 3
235 x 3
245 x 3
Belted the last one and it felt way too easy

Cleans
135 x 3
145 x 3
155 x 3 x 3

1-3-11 Squat

Squat
275 x 5
285 x 5
295 x 5 x 3 all @ 9-
most reps were high. I left all my powerlifting gear at home which meant no knee sleeves or converse. I was uncomfortable and felt like I was squatting out of my groove. Also I didn't want to go to low and have my knees click without sleeves.

Pause Squat unbelted
245 x 3 x 2 with slow counts
255 x 3 with normal count

Power Cleans
155 x 3
165 x 3 x 2
175 x 3 x 2 last set felt best

Squat Day 1/3/2011

Squat

315 x 5

335 x 5

355 x 5 10 lb PR

335 x 5

325 x 5

Pause Squat

275 x 3

285 x 3

295 x 3

Band-lightened Squat w/ Green

405 x 5

435 x 5

425 x 5

Superset Calves w/ Foam Roller Transversus

3 sets each

PNF

Return of the Suit: Ashy Thighs are In

Squat (suit on, straps down)

305 x 5

315 x 5

325 x 5

335 x 5 @9+

315 x 5

Pause squats (3 seconds)

225 x 3

235 x 3

245 x 3

Band-lightened squats

315 x 5 -too light

335 x 5

355 x 5

Finished with 3 sets of transversus abs and calves and stretching.

Squat 5

Sciatica is back in action. I think it's being caused by the seats in the plane rides?

Squat:
405 x 5
425 x 5
435 x 5
445 x 5
455 x 5 @ 9

Definitely the easiest 455 has ever felt.

Pause Squat:
365 x 3 @ 3 sec
375 x 3 @ 3 sec
385 x 3 @ 3 sec

Band-lightened Squat:
greens
405 x 5 @ 6
455 x 5 @ 6
495 x 5 @ 7

Went for some recovery but these ended up feeling way to light

Finished with calves, transversus and pnf hamstrings.

squat

Juggernaut Magic Pony Method









5's Wave Week 1


Seated Box Jumps to 36" Box w/ foam
5x3

Squat
135x10
225x10
315x5,5,5,5,5
315x14 ( left 2 in tank )

Front Squat-
275x5,5,5

Weighted Hyperextensions
3x15

Transverses, stretching