Dat dere sarcoplasmic hypertrophy

Bench

135 x 10 x 4

135 x 8

Flyes,

35 x 8 x 4

lat raises superset

20 x 8 x 4

Tricep pushdown,

120 x 8 x 2

130 x 8 x 2

lat pulldown,

180 x 8 x 4

preacher curl reallybig set

50 x 10 x 4

Good mornings

225 x 10

245 x 8

245 x 10 x 2

Cleans

130-something x 5 x 5

Lunges

135 x 8 x 3

Leg press, calf raise superset

Squat Day 12/27/2010

Squat

375 x 1
375 x 1
345 x 2
355 x 2
The last day I hit triples, I hit 355 first so I went with that. The bar moved slower than I would have liked on 345.

Power Cleans

185 x 3
185 x 3
185 x 3
195 x 2(tired)
185 x 3

Lunges

185 x 5 per leg
205 x 5 per leg
205 x 5 per leg

Supersetted calves and transversus
3 sets each

PNF

Maxwell Squat Monday 11/15/10

Back Squat

235x5

245x5 belt

255x4 belt

Didn't quite get up to 85% of my max (295x.85), which is a shame. I'm trying to pull my knees out more, as on heavy singles they buckle really badly, and while the weight on the bar is going down as a result, my glutes are thanking me.

Pause Squat

155x3 easy

175x3 tougher

185x2 failed on 3rd rep

No belt for any of these. I need to stop adding weight when a set is hard, and just do sets across for the rest. Again, working on keeping knees out.

Power Cleans

135x3 3-4 sets

155x3 3-4 sets

Really concentrating on getting the form down. The Truffle Shuffle is probably a consequence of not jumping straight up, and I think it's improving.

Calf Raises

225x8 3 sets

Kettlebell Pullthroughs

50x8 per arm, 4 sets

Then stretching and food.

Deadlifts. Thursday, 9/15/10

Deadlifts (belted) 1x3
-> did a 5 minute bike warm-up + dynamic warm-ups and stretches, this really helped loosen up my muscles and get my legs ready to pull the weight
-> HEAVY TRIPLE at 315 lbs @ 10 --> big P.R.!!!! (I've previously only hit this weight once for my 1 rep PR).

Stiff-Leg Deadlifts 3x2
-> no belt
275 @ 9.5
275 @ 9.5
275 @ 10

Shrugs 2x3
365
365
-> went really heavy, not attempting full shrugs, just want to get used to the weight
-> need to strengthen forearm grip/hold though

Hang Cleans 3x8
115
115
115

Calf Raises (holding barbell) 2x15
165
165

**** Body-weight was 132lbs when I woke up at 6:30 am, body-weight was 136 lbs when I went to sleep *****

Return of the Back Squat. Monday, 9/6/10

**** DYNAMIC PLYOMETRIC WARMUP ****

Back Squats 3x5
175
185
185 (tough)
-> no belt

Pause Squats 3x3
-> with 3 second pauses, no belt
135
135
135

Barbell Lunges 3x8 each leg
95
105
105

Shrug Machine 4x8
-> all sets slow and controlled with 3 plates on each side

Rotary Torso Machine (Core) 4x5 each way
80
110
110
110

Hamstring Leg Curl 3x8 each leg
80
80
80

Machine Calf Raises
150x20
174x20 all with pauses at top
174x20 all with pauses at top

**** DYNAMIC AND STATIC STRETCHING ****

Squats. Tuesday, 8/31/10

Box Squats 3x5
-> no belt
135
155
155

Front Squats 3x5
-> no belt
135 --> P.R.!!!
135
135
-> these somewhat aggravated my wrists

Hang Cleans
95x8
105x8
115x10 --> P.R.!!!!

Barbell Shrugs 3x5 (HEAVY)
315
315
315
-> not quite full shrugs but the best I could do, forearms slipping at the end

Calf Raises (on Smith machine) 3x10
225
225
225

Medicine Ball Sit-Ups (Core)
-> on decline bench with arms fully extended holding medicine ball out and above head
18 lb medicine ball x 10 reps
18 lb medicine ball x 10 reps
18 lb medicine ball x 10 reps

Weighted Sit-Ups with Toe Touches (Core)
-> with arms fully extended and touching weight to one foot at a time alternating the leg I lift up with each rep
25 lb plate x 10 reps
25 lb plate x 12 reps
25 lb plate x 12 reps

**** DIDN'T STRETCH AND LATER FEELING TIGHTNESS IN MY RIGHT HAMSTRING ****

8-30-10 Squat 531 1.1

I ran into 3 guys from my high school who were deadlifting. I taught them how to do d-bag rows.

Today is the start of 531. I looked the program up online, but I know David can and probably will change it without any prior indication. As for now I'm gonna follow what it says with conservative loading maxes. My loading maxes will be 345, 205, and 375.

I realize that I used the wrong percentages today. I used 75, 80, 85 instead of 65, 75, 85.

Squat

255 x 5 unbelted

275 x 5 belted

295 x 7 PR belted

Pause Squat 3 seconds self imposed, all unbelted

225 x 3

245 x 3

245 x 3

Cleans

135 x 5

155 x 5

165 x 3

165 x 2

Roman Chairs

20 x 3

Calf Raises

300 x 20

400 x 20

500 x 20

supersetted with abench

20 x 3

Weigh In: 153.5 with clothes and shoes

8-26-10 Deadlift

I'm back from vacation. I did a little bench yesterday, but 135 was feeling heavy so I did one set 165 x 5 and jumped in the pool. We took some dumbbells into the pool and walked across underwater which counts as GPP.

Deadlift

285 x 5 unbelted

325 x 5 belted

Stiff Legged Deadlift

225 x 8 unbelted

255 x 6 belted

275 x 4 belted PR

Zercher Squats

135 x 6,8

wasn't feeling these today

Shrugs

225 x 15

275 x 10 x 3

Dumbbell Rows

75 x 8 per arm

100 x 5 x 2 per arm

Curls

30's x 8

35's x 8

40's x 5

Abs

Calf Raises

worked up to 520 x 20

Weigh In: 154 pounds with clothes and shoes

7/16 Squat

Squat:
225x5
255x5
275x5
225x8

Good Morning:
135x12
165x12, 12

1-leg Leg Press:
90x10/10
180x10/10
270x10/10

Calf Raises
Weighted Situps

Good session today. Squatting strength is returning, and hopefully my legs will get a little bigger to help fill out the Hardcore next time I wear it. Weight was 233 again today. The Good Mornings really sucked today b/c I focused on strict form (killer low back pump).

Also, my t-shirt arrived today. Scott and Luke have their 3 Wolf Moon shirts, Vit has his Immortal shirt, Dave has those weird-ass cat shirts, and now I have my t-shirt.

Sqwuat

Squat:
405 x 2
415 x 2
425 x 2
435 x 2

Starting to feel better. Lower back is still not pleased, but the CNS is making an effort.

Box Squat:
This box had to be 12" + the foam pad. it was low.

275 x 8
295 x 8
315 x 8

Pause Squat:
315 x 3 @ 3 sec
335 x 3 @ 3 sec (1st was like 7 seconds...)
355 x 3 @ 3 sec

Finished with calves and abs. Decent workout today. I'm starting to feel my work capacity come back. The big goal is to get my CNS back in shape so I can actually squat big weights again.