I was waiting for the PDF

Now that we have an official workout for the new cycle I wanted to return to using the blog. Nothing interesting happened in the month of doing screw around workouts except for a lot of cleans, culminating in
Cleans
175 x 1 x 2 (PR)

And now for the split
Squat
275 x 5 x 5
Not feeling it

GMOPs
315 x 5 x 5

(Extra) Low box squats
225 x 3 x 6
Minimized rest time between sets for these

Bench
175 x 5 x 2
180 x 4
175 x 5
175 x 4
I'll attribute this to doing shoulder stuff on Sunday

Incline bench
145 x 5 x 4

Bent over row
185 x 5 x 2
195 x 5 x 2

Chin ups
BW x 15 x 2
BW x 12 x 2

Skullcrushers and cable flyes

5-19-11 Dead Assistance

GMOP (pin 9)

345 x 4+bar started slipping down badly

365 x 5

385 x 5

405 x 5

Stiff legs

265 x 8

285 x 8

305 x 8

Deficits

275 x 5, 5, 5

Finished with some Ben abs and hamstring stretching.

Haven't PR'd in a while

Bench

175 x 3 @8

180 x 3 @8+

185 x 3 @9

Close grip bench

145 x 5

155 x 5 x 3

Despite the title I actually think this is a PR

Chin ups

BW x 16

BW x 15 x 3

machine shrugs superset

GMOPs

315 x 5

335 x 5

345 x 5 x 2

Went off 10 this time VIT

Stiff-legged deadlift

275 x 8

295 x 8 x 2

Cardio

Ultra wide sumo deadlifts

225 x 8 x 2

245 x 8

cablabs

Thurs 5-5-10 Deadlift Assistance

Elbows hurt pretty bad throughout this workout.

GMOPs

315 x 5

345 x 5

365 x 4 <---elbows were on fire during and after this set...also all kinds of gases were expelled from various orifices.

Stiff legs

285 x 8

295 x 8, 8

Deficit deads

295 x 5, 5, 5

Hypers

BW x 50, 50

Finished with stretching.

Yeeeeeep

GMOPs

355 x 5 x 2

365 x 5 x 2

These were harder than last week for some reason

Stiff legged deadlift

275 x 8 x 3

Deficit deadlift

275 x 5 x 3

Ball reverse hypers

Transversus

Seated military press

115 x 3

120 x 3 x 2

125 x 3 x 2

Did this because my back is wrecked from yesterday

Dumbbell bench

65 x 8 x 3

65 x 7

Weighted pull ups

BW x 5

BW+20 x 5

BW+30 x 5

BW+45 x 4+1

BW+45 x 5

Chest supported rows

2 plates x 8

2 plates and 2 tens x 8

2 plates and a quarter x 8 x 2

Cable rows

180 x 10 x 4

cable abs superset

Deadlift Assistance

Completely exhausted by the time I made it to the gym today.

GMoPs:

405 x 5

455 x 5

495 x 5

515 x 5 (+15 PR) @9

I started stumbling around at this point due to lack of sleep so I did two sets of hypers and went home.

Deadlift Assistance

GMOPS (pin 10)

315 x 5

345 x 5

365 x 5 (tried this off pin 9 but the ROM was a little too short)

365 x 5 -back to pin 10

Stiff legged deads

285 x 8

295 x 8

305 x 8

315 x 8

Deficit deads (off 45lb bumper)

275 x 4 x 5

Hyperextensions

BW x 3 x 20

Finished with some ball rotations and hamstring/piriformis stretching.

Weekend update

Bench

165 x 5

170 x 5

155 x 5 x 3

Dropped weight to correct my tuck and my wrist position

Foam roller press

165 x 5

175 x 5

185 x 5 x 2

Close grip bench

135 x 5 x 2

145 x 4 +f

135 x 5

Barbell shrugs

Weighted pull ups

GMOPs

345 x 5

365 x 5

385 x 5

405 x 5 @9+ (PR)

345 unbelted ain't shit. 365 and above with belt is terrible

Stiff-legged deadlift

255 x 8 @8

275 x 8 @8

295 x 6 @9

Speed work

Deficit deadlift

275 x 5

285 x 5 x 2

Banded hyperextensions

abs superset

Military press

105 x 5

115 x 5 @ 9+

105 x 5 x 2 @8

Started on 115 too early and grinded the last one, so dropped to an easy 105

Dumbbell bench

60 x 8 x 3

60 x 7

Weighted pullups

BW+25 x 5

BW+35 x 5 x 2

Bent over rows

185 x 10 x 3

Cable rows

180 x 12 x 3

So bad about this

Bench

195 x 1

205 x 1

Grinded hard on the 205 so Dave told me to bag it

Band-lightened bench

185 x 3 x 9

Incline bench

145 x 5

145 x 5

155 x 5

145 x 5

Close grip chin ups

BW x 15 x 4

machine shrugs superset

GMOP

315 x 5 x 3

345 x 5 x 2

Stiff legged deadlift

275 x 5

295 x 5

315 x 5

Banded abs

Push press

135 x 3

145 x 3

155 x 3

150 x 3

Chest supported rows

3 plates x 3 x 2

3 plates and a quarter x 3 x 3

Close-grip pin press

135 x 5

155 x 5 x 2

165 x 5 x 2

tris bis

Cable rows

Deadlift Assistance

GMOPs (Pin 10)

315 x 5

335 x 5

365 x 5 @10- (30lb PR)

I would have been happy with 365 but Greg and Dave decided that I should do 405.

385 x 3 PR

405 x 3 PR

HI GREG!!!!!!!!

Box squats

135 x 5

185 x 5

225 x 5

275 x 5 (2 rep PR)

Finished with 3 sets of ab wheel, hamstring stretching, and piriformis stretching.

Deadlift Assistance

GMoPs:
405 x 5 @ 10+
435 x 5 @ 10
465 x 5 @ 10-
500 x 5 @ 9

Things felt better the more sets I did. Not sure what was up with that. Still feeling rather beat up from the max dead + max squat combo.

Low Box Squats:
225 x 8
275 x 8 (no belt) @ 9+
315 x 8 (belt) @ 9

Finished with PNF stretching and ab wheel

Deadlift 1

I was running off of 3 hours of sleep and awesome amounts of stress. I fell asleep in my office right before this training session so i was late getting there, haha.

Deadlift:
605 x 1 @9
655 x 1 @10
701 x 1 @10 (+29 PR)



The reason it was a bit quick at the top is that I was debating doing another rep, just for kicks. I broke the second one off the ground but immediately realized i was too tired and stopped. Overall not bad for the situation. Second time picking up 700+ ever and first time doing it raw.

Good Mornings off Pins:
225 x 10
275 x 8
315 x 5

Low Box Squats:
225 x 10, 10

Finished with hypers and foam roller abs. Then a nap.

Deadlift Singles

Deadlift

453 x 1 @10- (23 lb PR) -Greg has a video somewhere

GMOPs (pin 10)

275 x 5

315 x 5 -PR

335 x 5 -PR

Box squats

135 x 8, 8, 8

Finished with 3 sets of transversus and hamstring stretching.

The past few training cycles have been very productive for me and also a lot of other team members. Keep up the good work guys (and girl(s?)).

Personal problems catch up to me in a big way

Deadlift

385 x 1

415 x faint

So this makes 2 faints and a nosebleed on deadlift day.

GMOP

295 x 5

315 x 5

335 x 5 (PR)

345 x 5 (PR)

Stiff-legged deadlift

263 x 5

283 x 5

303 x 5 (belted)(PR)(hilariously easy)

Damn, maybe I really should switch to conventional

Good mops

GMOP

255 x 5

275 x 5

295 x 5

315 x 5

325 x 5

Lookit them PRs

Stiff-legged deadlift

255 x 6

265 x 6

275 x 6

285 x 6

Box squat

225 x 5

235 x 5 x 2

245 x 5

guher abs

Deadlift Assistance

Slept 2 hours last night. Energy was very low and things felt heavy.

GMoP:
405 x 5
425 x 5
445 x 5 @ 9+

Low Box Squats:
275 x 8
315 x 8
335 x 8 @ 9

Finished with ball reverse hypers and ball transversus

3-30-11 Deadlift Assistance

I won't be able to make it to the gym tomorrow so I trained today.

GMOPS -I've missed these

275 x 5

285 x 5

295 x 5

305 x 5 @10-

275 x 5

These were all done Ro style AKA every set was a PR.

Stiff legged deadlift

275 x 8

295 x 8

315 x 8 (PR)

325 x 6 (PR)

Deadlift

Deadlift

Note: My recent fat gain required me to put my belt on hole 4 instead of hole 3 today :(

405 x 1 @9

430 x 1 -PR (video)

Lockout is still slow at the very top. This isn't news but I'm thinking I might need to work on my lockout more during this next training cycle especially since my suit should be arriving within the next couple weeks. It'll help me get some more weight off the ground but won't help as much if my lockout is weak.

GMOPs (no belt)

205 x 5

225 x 5, 5, 5

Barbell shrugs

365 x 20, 20 (w/ chalk)

Dumbbell rows (chalk instead of straps)

125 x 12, 12

Deadlift

Deadlift (conventional)

365 x 3

385 x 3 -Uploaded a video to the team account but it's sideways. Too lazy to fix it.

Stiff legged deads (unbelted)

275 x 5

285 x 5, 5

GMOPs

185 x 8 (unbelted)

185 x 8 (belted)

Barbell shrugs

405 x 8, 8

405 x 12 (chalked up)

Dumbbell rows (standing w/ straps)

125 x 10, 10, 10 (most parentheses that have ever been used in a post)

Deadlift

Sumo Deadlift

345 x 5 -not easy

365 x 5 -tough, almost failed the last rep

Conventional

345 x 3 -wanted to try this out just to see how different it would feel after pulling sumo and it felt much faster and easier than 345 sumo, I'll probably be switching back next week

Still legged deads

275 x 5

295 x 5

GMOPs (pin 9)

no belt

185 x 5

205 x 5

225 x 5

Barbell shrugs

405 x 8, 8 -grip gone from deads

Dumbbell rows

132 x 8, 8