Recovery Squat 6/18/11

Squat
405 x 3 @9
420 x 3 @10 old PR
Stopped here.

Band Lightened Squat w/ Greens
455 x 5
475 x 5
495 x 5
515 x 5

Leg Press
10 plates x 8
12 plates x 8
14 plates x 8
16 plates x 8

Supersetted Ab work and jumprope

Bench 2/22/2011

Bench
155 x 10
165 x 10
185 x 10
165 x 10
175 x 10

Stability Bench
135 x 8
155 x 7
145 x 6

Skull Crushers
80 lbs x 10; 3 sets

Wide Grip Pull Ups
x15, x 11, x10

Finished with Dumbbell Reverse Flyes & Biceps

Then.....did car pushing

Bench Day 2/1/2011

Bench

215 x 2 WTF!
205 x 3
210 x 3

Pause Bench

185 x 3
195 x 3
195 x 3
185 x 3

Skull Crushers

80 x 10
80 x 10
90 x 10

Wide Grip Pull Ups

x12, x13, x10

Machine Shrugs w/ pause at the top
3 sets of 15 with 5 plates on each side

Biceps
3 sets

Conditioning
10 burpees w/ 5kg medicine ball followed by 20 slams
3 sets, 1 min 15 sec break

GHR Abs

Stretching

My traps were SORE AS FUCK when I woke up on bench day. On squat day, the only thing that gets my traps are power cleans and I didn't even do them. 205 x 3 felt harder than 205 x 5 last week.

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

Deadlift Day 9/30/2010

Deadlift ( Suited w/ straps up )

455 x 3

475 x 3 PR

My raw max for a triple is 455. Looks like I'll get at least 20 lbs out of the suit.

Squat Off Pins ( I hate these )

385 x 3

405 x 3

425 x 2

On the first set, the bar was really high on my back and screwed up my other sets.

GMOPS

315 x 5

315 x 5

315 x 5

Shrug Machine w/ 5 plates on each side

x10

x15

x 20

Chest Supported Rows

3 plates x 8

3 plates + Qtr x 6

3 plates + Qtr x 6

Abs w/ Exercise ball

Conditioning - I went to Drake and did long jumps up the steps...extremely tiring.

Stretching

Bench Day 9/28/2010

Shirted Bench

3-Board - 275 x 3

2-Board - 275 x 3

1-Board - 275 x 3

Off the Chest w/ Pause

275 x 2 ( Lost speed and got out of the groove )

255 x 3 easy

265 x 3 not bad

This counted for board work and regular bench

Incline Dumbbell Bench

80's in each hand x 8

80's in each hand x 8

80's in each hand x 8

Superset Shoulder Isolation ( 30lbs dumbbells in each hand ) w/ Cable Rows

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 200 x 10

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 210 x 10

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 210 x 10

Medicine ball abs

3 sets ( still sore from yesterday )

PNF Stretching

Conditioning ( burpees, long jumps, push ups, mountain climbers )

1 minute straight, then 1 minute rest ( 10 min total )

Great shirt work today. I managed to pause on my chest for the first time in a shirt. I felt a lot more comfortable towards the end coming down faster and exploding, rather than slowly sinking the bar down and struggling all the way up. My only complaint is the pain in my left elbow coming back after it completely went away over the summer. It really killed me while doing that triple at 275 with the shirt.

Squat Day 9/27/2010

Suited Squats

405 x 3

455 x 3 ( lost balance )

455 x 3

Band Resisted Squats

225 x 3

245 x 3

265 x 3 ( last rep looked like shit )

Unbelted Front Squats

225 x 4

245 x 4

245 x 4

Box Jumps

PNF

Punching Bag Flipping

Decline Abs w/ 10lbs behind my head.

From what people said, I hit depth about 20-25% of the time while wearing the suit, which is feeling better every week. My last set was actually my best. The second set was a bit scary because it was my first tim wearing the wraps with the suit. Btw, unbelted front squats are the shit : )

Bench Day 9/24/2010

Foam Bench

225 x 3

235 x 3

245 x 3

255 x 3

265 x 2

Low Pin Press

195 x 5

205 x 5

205 x 5

Dumbbell Pullovers

90lbs x 10

90lbs x 8

90lbs x 8

Close Grip Pull Ups

x10

x10

x10

Bicep Curls w/ 45lbs

x10 ( 3 sets )

Cable Abs

Conditioning

Punched a punching bag in the blue room and did some jump-roping. Then, I saw a huge punching bag laying on the mat. I decided to treat this as a tire and flipped it from one side to the other. I don't know how hard flipping tires is, but I tried to flip as fast as I could and it got my heart rate up pretty fast. This conditioning workout lasted about 16 minutes. I tried to keep the rest under a minute.

Bench Day 9/22/2010

Bench w/ Strict Pauses

185 x 5

195 x 5

205 x 5

205 x 5 (touch and go)

3 Board

245 x 4

235 x 5

235 x 6

Superset - Push Press & Wide Grip Pull Ups

165 x 8 ; x 15

165 x 8 ; x 13

165 x 7.8 ; x 10

Superset - Cable Rows and Multiple Angle Shoulder Raises

3 sets each. 220 Cable rows and 25 lb dumbbells in each hand for shoulder raises.

PNF & Abs

Conditioning - 45sec-1min punching bag then 45sec-1min jump rope, 45sec-1min rest. Repeat 5 times.

I decided that since I have school from 9am-5pm every saturday, I am going to spread my conditioning throughout the week. I am trying to avoid conditioning on Wed because I don't want to feel beat up by deadlift day.

Deadlift Day 9/16/2010

Deadlift

465 x 1

475 x 1

465 x 1

465 x 1

I should have tried one more at 475. I really slow at first at the bottom on the first one. The last single at 465 was actually my best one.

SLDL

375 x 5

375 x 5

375 x 5

Front Squats

255 x 5

265 x 5 PR

255 x 5

Bent Over Rows

185 x 5

195 x 5

205 x 5PR?

215 x 5PR?

Shrugs on Smith Machine

405 x 10

405 x 10

495 x 6ish

I hate these. I wish we had heavy ass dumbbells

Conditioning/Cardio

I went outside and did dumbbell pull throughs(1o reps w/ each hand w/ 45lbs) long jump to burpee( x 6 ) then some form of ab work at the end of the super set. I did four supersets of these and they got me sweating pretty quick.

Finished with some PNF stretching.

Bench Day 9/14/2010

Bench

245 x 0 fail (DAMN IT; I'll get it next time)

235 x 1 PR( easy )

I really thought I had 245. I came off my chest just fine, but my sticking point is the 2-3 board. I haven't done board work in the last couple of weeks (maybe that hurt me a little bit). Instead, I've been doing shirt work. I should have, at least, 245 at the end of the next 531 cycle.

Push Press

155 x 3

185 x 3

185 x 3

195 x 3 PR

185 x 3

Incline Dumbbell Bench

75's x 9

80's x 8

80's x 9

70's x 7

Superset - Wide Grip Pull Ups w/ Shoulder Raises ( up straight, lateral and bent over; 6 reps each )

x15 / x18

x12 / x18

x10 / x18

x10 / x18

Cardio - A combination of the following ( 15 minutes )

20 sec mountain climbers; 30 sec long jumps/burpees; 20 push ups; and suicides.

I'm done going for runs. It's time to get my heart rate going in a shorter amount of time. Must stay under 190. I've also been eating better foods.

Conditioning Day 9/11/2010

At the park...

-12 Short Distance Sprints ( back and forth at a basketball court )

-4 supersets of mountain climbers, long jumps, burpees and push ups ( about 20 sec each )

-6 Short Distance Sprints ( back and forth at a basketball court )

-1 superset of mountain climbers, long jumps, burpees and push ups ( about 20 sec each )

I thought my heart was gonna jump out of my chest from breathing so hard. I would eventually like to push cars or do some kind of sled work. This was one hell of a conditioning session though. The whole workout lasted about 20-25 min.

Car Pushing

These were done in Parking Lot 4 with 3 people pushing

Nissan Altima 2.5S x 3 laps
Best time: 1:23 done with Dave and Darvin

Volkswagen GTI x 2 laps
Best time: 1:21 done with Greg and Ben

11/10 Training

I have decided to start doing Wendler's 5/3/1 program, and today I started the first cycle (for bench and overhead press while I rehab my lower back). My training max for this cycle is 205.

Bench Press: 135x5
155x5
175x12 (goal for next session is 185x10)

Seated Pin Press: 135x10, 10, 10, 6, 7

Barbell Rows: 135x10
155x10, 10
165x10, 10

and then sandbag conditioning later (1 full stadium walking with 2 sandbags)