Lunge Day :(

Hamstrings were sore to the touch, and I couldn't pick up 405 again :( Maybe next week?

Good Mornings:

315 x 5

365 x 5

405 x 5

Ughh.. hamstrings were too tight to properly rotate, which was pulling my lower back out of position.

Lunges:

225 x 5

245 x 5

265 x 5

Finished with banded hamstring curls, kettlebell pull throughs, and bosu ball bridges

Sick Deadlift Assist 10-06-11

Deadlift
275 x 5
295 x 2...

Deficit Deadlift
185 x 5
225 x 5
245 x 5

Kettle Bells
Banded Hamstring Curles
Abs

Luke 5-19-11 Lower Back

GMOPs off lower pins than last time

275 x 5

315 x 5

345 x 5

365 x 8

Stiff Legged Deadlifts

275 x 8

285 x 8

295 x 8 PR

Ultra Wide Sumo Deadlifts

245 x 8

275 x 10 PR

275 x 10

Pull Throughs with kettlebell

Return of the Scalene 4/29

Deadlift (Sumo)
405 x 5 at 8
445 x 5 at 9
465 x 4 + f PR f;ljsdng;lasng lkjanga;lsgna;gansg;jabnsgkadsjbfdkfjh;oi;roweiqt

I was too pissed about how slow I pulled the 5th rep that I just dropped it instead of trying to hitch it. 445 felt easy and I would have felt like a sandbagger if I didn't try 465. Oh well. Sumo feels nice though :)

SS Box Squats
220 x 5
260 x 5
260 x 5

Ultra Wide Sumo Deadlifts
355 x 5
355 x 5
355 x 5

Supersetted 35lb kettle bell pull thrus w/ supermans
3 sets of 30 / 3 sets of 10

Deadlift 5

4/28/11

Deadlift

355 x 5 (20lb PR)

385 x 2 + FAIL FAIL FAIL FAIL FAIL FAIL FAIL FAIL FAIL FAIL

365 x 5 (30lb PR)

My suited PR is 405 x 4. My last 5 rep unsuited DL must have been Sept. 23 and was 335. Last time (Sept. 30) I hit 365 I failed on the 3rd rep. I guess this is progress but still pretty pissed about missing 385.

Safety Squat Bar Box Squats

170lbs x 5 x 5 (these were awesome, love it)

Kettlebell pull throughs, Abs, Tricep Rehab

Squat. Monday, 4/4/11.

Back Squats 3x5
155, 155, 155
-> (about 90% effort)

Box Squats 3x3
135, 135, 135

Cherry Pickers (Core) 2x40
-> w/ 35kb

Kettle Bell Pull-Throughs 2x10
-> w/ 35kb

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.

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

12-27-10 Squat

Worked out at crossfit again today. Everything was a little lighter than usual, but it didn't feel super easy.

Squat

315 x 1 @ 8

335 x 1 @ 9

315 x 2 @ 8.5

335 x 2 @ 9.5

Band Resisted Squat

135 + greens x 5

135 + greens + reds x 5

185 + greens + reds x 5 x 2

Lunges

135 x 12

155 x 12

175 x 12

Abs

3 sets of swinging leg thing on pull up bar

super set with kettlebell pull throughs

76 x 10 x 3

Squat 1

At 4-star

Squat:
475 x 1 @ 10
495 x 1 @ 10
505 x f

Ughh.. Wasn't feeling 100% today but the 495 wasn't a 10+ so I went for a small increase and botched it. It didn't feel like a misgroove, but at the time, it didn't feel like a weakness failure. I'll chalk it up to lack of mental focus at the time? Either way, i shouldn't have missed that rep, which is still irritating even now.

Squats w/ chains
315 + 144 in chains x 5, 5
315 + 176 in chains x 5

Felt easy. I will miss chain work.

SS-bar box squats:
225 x 5
315 x 5, 5, 5

Ughsadhiuahsfasdf. 4-star's ss-bar has a slightly different camber than SS&P's bar, which makes it much harder in terms of torque as the weight increases. I think I've worked up to 365 x 5 on 4 star's, but today's work felt like a stiff punch in the abs on every rep of 315. Great core work though. I can't wait until we get our SS-bar.

Finished with cable abs and kettlebell pull throughs. also pnf.

Been a while

Squat

285 x 1

295 x 1 x 2

305 x high

I can get 295 for singles pretty consistently now, but anything more is horribly iffy

Band resisted squat (green)

185 x 5

205 x 5

215 x 5 x 2

Cleans

155 x 1

165 x 1

175 x stiff leg deadlift

a few pull throughs here and there

Bench

195 x 1 x 2

200 x what the hell

195 x goddammit

Close grip bench

145 x 5

155 x 5 x 2

Floor press

165 x 3

175 x 3 x 2

185 x 3

Close grip chest ups

BW x 8 x 4

I'm going to work on trying to get to a muscle up, so I'm going to pull myself way high from now on

krulls

windshield wipers

11-29-10 Squat

Squat

325 x 1 @ 8.5

345 x 1 @ 9

365 x 1 @ 10- PR

I probably could have hit a little heavier, but it was slow, I wasn't feeling great today. My right bicep/armpit/ chest area was hurting during squats. This kinda went away during pause squats.

Pause Squat at 5 seconds (Max's 3 count)

255 x 3 x 3

Power Cleans

135 x 3

155 x 2

175 x 1

195 x fail, fail, 1 not really (the one I got I couldn't hold on too so I dropped it)

165 x 3

Kettlebell Pull Throughs

superset with banded pull throughs

Windshield Wiper Abs

Various Workouts

10/23/10 - 10/28/10

Amongst many personal problems, I had no spotter for anything

Squat

225, 235, 245 x 3

Box Squat

165 x 6 x 4

Good-Mornings

135 x 8 x 4

Self Band-Resisted Deadlifts orange single bands

185 x 3 x 3

I don't think these were quite as much as doubled purples, as they were advertised on elitefts.

Kettlebell Pull Throughs

18kg x 3 sets

Ab Wheel

Dumbbell Bench

worked up in sets of 5 to 85 x 5

Sleepy Press

185 x 3

195 x 3, 3, 3

Skull Crushers

85 x 5, 4 (weird EZ bar)

70 x 10 (normal EZ bar)

Close-Grip Pullups

Cable Curls

Sets and reps are irrelevant when you look in the mirror and see you have achieved DA PAMP!

11-23-10 Squat

Squat

315 x 3 @ 9

325 x 3 @ 9

335 x 3 @ 9.5 ties PR

Pause Squat at 3 seconds

255 x 3 unbelted

275 x 3 with kettlebells, belted

275 x 3 belted

Power Cleans

165 x 2

185 x 2

165 x 3 x 4

Kettlebell Pull throughs

45 pounds x 8 per arm x 3 sets

11.22.10--Squat

Squat:
205x2+f (not a weight issue, I just lost my balance and didn't sit back enough)
225x3
235x3 PR

Pause Squat (3 second pauses):
165x3
175x3
185x3
195x3 PR

Cleans

Kettle Bell Pull Throughs

Squats. Monday, 11/15/10.

Back Squats 3x5 (belted)
185 = 75% of max
200 = 81% of max
210 = 85% of max (felt ok)
-> getting better at keeping chest up but still needs work

Pause Squats 4 x 3 @ 3 sec. pauses
155 @ 10
155 @ 10
155 @ 10
155 @ 10

Power Cleans 6x3
135xf -> then hit 1 rep, this should have been an easy triple -> guess I was fatigued
115
115
115
115
125
125
--> KEPT THESE CLEANS LIGHT AND FOCUSED ON FORM. ELBOW FLIP SLOWLY IMPROVING.

Kettlebell Pullthroughs
35x20
35x20
50x16
35x20

Sprints
2 x 100 meter sprints on track

Way to recover

Squat

245 x 5

255 x 4+Kyle touch

245 x 5

Probably high but jesus these were hard for getting back into squatting

Band resisted squat (gray)

185 x 5 x 4

Cleans

135 x a lot

Kettlebell pull throughs

Squats. Monday, 10-18-10.

Back Squats 3x3 (belted)
225
225
225
-> NEED TO KEEP CHEST UP.

Pause Squats 3x3 (no belt)
-> with 3 second pauses
155
155
155

Front Squats 3x8 (no belt)
115
115
115

Kettle Bell Pull Throughs 3x20
35
35
35

Sprints
4 x 100 meter sprints
-> warm-up and cool-down

**** STRETCHING ****

--> ** SOME ELBOW PAIN **

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

The Return of BULL STEWART

Went to Bull's new place today. Very nice. He got business of the year award last year and tripled his gym membership since I last saw him. His new gym has a dedicated powerlifting room in the back with chalk, bands, ss-bar, hex-bar, and a front squat hardness. The wall back there is lined with team pictures too, which is awesome. Got the form for the Alki beach meet, so it looks like I'll be deadlifting in 4 weeks. We spent so much time talking that it was a bit of a rushed workout, haha. I'll probably try to train at Bull's place on Saturdays from now on.

Good Mornings:
365 x 5
405 x 5
435 x 5
455 x 5

This may or may not prove that my GM is better than my squat :/ Warming up, I did a bit of form adjustment and my back now feels much straighter and I'm able to get lower. The lower back did feel somewhat tired at the start, but 455 felt easy. This may have been because Bull was standing behind me with a "why do you need a spot on this?" look on his face.

Supersetted light (225) speed pulls with chest supported rows. Speed pulls felt so-so, as the lower back really was tired. I think last week's deadlifts took more out than expected since I haven't really gone that heavy in a while.

Then did a superset with kettlebell pull-throughs and hamstring curls.

Lighter day overall, need to keep strength up for my last deadlift before the meet, which will be next thurs. May do it suited just to see how that feels. If the suit is too lose, I'll see about getting it tailored.