Deadlift 3/16/12

Deadlift (suited):
245 x 3
255 x 3 (10 lbs below my raw 1RM!)
These felt easy even, but was too tired to think I could get 265 x 3. Finally getting how to use the suits for deadlifts feels great.

Good Mornings:
135 x 5
145 x 5
155 x 5

Bench 3/13/12

Bench:
115 x 1 (touched my belt...which had ridden up, but still)
There were various attempts from 115-135 mixed in here, all failures. Just a bad shirt day overall.

Squat 3/12/12

Squat:
185 x 1 (Dave said don't count this because it was too light, perfect light wraps from Danny)
225 x 1 (Nice light wraps from Dave on this and the next but the squat was too easy)
235 x 1
255 x 1 (A bit high but easy, brutally awesome knee wraps from Greg)

This took until 10:30 and I had to go, though I was also super tired because of the time change and wouldn't have had much more in me.

Overall work in the suit has been going a lot better lately and I think I'll be able to open at nationals at 265/275...+?

Bench Assist. 3/9/12

T-bar rows:
90 x 5
95 x 5
100 x 5
105 x 5
115 x 5

Floor press:
85 x 5 x 2
85 x 3 x 2 (I get worn down after the first couple sets of 5)

Wide-grip bench:
65 x 3
75 x 3
Messed up my shoulder on these so laid off after that and just did light auxiliary work.

Lat pulldowns, Cable Flys

Deadlift Assist. 3/8/12

Good Mornings:
135 x 5
135 x 5
145 x 5
155 x 5
165 x 5
Was pretty tired so went light to work on form more.

Deadlift:
135 x 5
165 x 5 x 2

Rack Pulls:
255 x 3
265 x 3
275 x 3
The 275 was surprisingly easy and could have probably gone for more; I've had trouble with that in the suit but it was nothing raw.

Box Jumps

Bench 3/6/12

Bench:
85 x some boards
95 x boards, almost chest but not quite
105 x 2
105 x 3
This took a lot out of me, but I'm happy that I'm learning the shirt better.

Shirted board work:
125 x 5
135 x 5

Squat 3/5/12

Squat:
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
I definitely started too light on these; my form was much better at 205 and 215. None of these were depth but the 205 set, but 215 got close and would have been easy to I just wasn't trying hard enough.

Heavy Walkouts:
275 x 3
Had to go after this.

Bench Assist. 3/2/12

T-bar Rows:
90 x 5
115 x 5
100 x 5
105 x 5
115 x 5

Floor Press:
75 x 5 (too easy)
85 x 5 (also seemed easy so went for quarters twice but couldn't get it)
85 x 3
85 x 3

Close-grip Bench:
75 x 3 x 5

Lat pulldowns, Cable Flys

Deadlift 3/1/12

Deadlift:
225 x 5
245 x 2 (1,f,1,f,f)
Thanks to some coaching from Kevin and Ro (and Ro's tip from Misael) I FINALLY "get" the suit. The 225 was way easy, and I failed on some of the 245s just at the top of lockout and not keeping the momentum, but I am way more excited to pull in the suit now :D!

Good Mornings:
145 x 5
155 x 5
165 x 5

Anderson Squat:
95 x 5 x 3
Brutal!

GHRs, Box Jumps

Bench 2/28/12

Bench:
65 x 5
70 x 5 x 3
75 x 5 (5 lb PR)

Shirted 3-board:
125 x
135 x 2 x 2 (woo 1 plate)

Dumbbell Press:
20 (2) x 8 x 4

Pullovers, Reverse Flys

Squat 2/27/12

Squat:
155 x 5 x 2
165 x 5
175 x 5
185 x 3 (failed on 4th from instability)

Heavy Walkouts:
225 x 1
235 x 1
245 x 1

Band-Resisted SSB:
bar + 15 x 3 (for some reason i thought we were doing x 3)
bar + 15 x 5 x 2

Hamstring Curls

Bench Assist. 2/24/12

Press:
50 x 5
55 x 3 (was going for 5, nope)
50 x 5
55 x 3

Triceps Death:
55 x 1
50 x 2

T-Bar Rows, Chinups, Cable Flyes, Biceps

Deadlift 2/23/12

Good Mornings:
155 x 5 x 2
165 x 5 x 2
175 x 5

Deadlift:
135 x 5 x 3

Glute Thrusts:
245 x 5
225 x 5 x 2

GHRs, Box Jumps, Abs

Bench 2/21/12

Bench:
65 x 5
70 x 5 x 2

Floor Press:
75 x 5 x 5

Pendlay Rows:
85 x 5 x 5

Triceps, Chinups

Bench Assist. 2/17/12

Close-grip Bench:
65? x 5 x 4

Triceps death:
45 x 1
50 x 1 x 2

T-bar Rows, Cable Flyes, Chinups

Deadlift Assistance 2/16/12

Stiff-Legged Deadlift:
175 x 3 (fail, still wrecked from the meet)
155 x 5 x 2

Zercher Squat:
85 x 5
95 x 5 x 4

Banded hyperextensions, hamstring curls

Bench 2/14/12

Bench:
65 x 5
70 x 5
65 x 5

Floor Press:
65 x 5
75 x 5 x 3
85 x 3 (fail)

Pendlay Rows:
65 x 5
85 x 5 x 4

Lat pulldowns

USAPL State Championships 2/11/12

Body weight: 66.1 (145.4) (dehydrated too much for this)
Weight class: 67.5 (148.8)

Squat:
67.5 (148.8)
75 (165.3) (2 red lights on depth, at parallel)
77.5 (170.5) (5 lbs less than my 1RM, but I consider it a success in light of being injured)

Had 4 Advil about 30 min before warming up and couldn't feel a thing, but definitely feel it today.

Bench press
35 (77.2)
37.5 (88.2) (3 lb PR)
42.5 (93.5) (ha, noooope)

Deadlift:
107.5 (237.0)
120 (264.6) (lost balance and leaned forward a bit so missed the top 3 inches)
120 (264.6) (same as my 1RM)

Total: 77.5 (170.5) + 37.5 (88.2) + 120 (264.6) = 237.5 (523.6)

Qualified for Collegiate Nationals (raw) again. Was hoping to make some big PRs, but at least established some state records! Hopefully the hip will feel better soon and I can squat bigger.

Squat 2/2/12

Squat:
155 x 1
175 x 1 (high)
175 x 1 (fail, rolled forward)
Not. A. Good. Day. Going to rethink my weights for the meet.

Band-lightened Squat:
205 x 3
215 x 3 x 2
225 x 3
Last rep of last set I messed up something in my left hip, sort of felt a small pop. Tried to go in for pause squats and that didn't work at all; hopefully it's not serious and can be taken care of with some ibuprofen/foam rolling (thanks Dave) before the meet :/.

Bench 1/31/12

Bench (shirted):
95 x 3 board, 2 board (warmup)
105 x 1 (no commands)
105 x 1 (just made this one)
115 x f (shirt not down enough...=choking)
115 x f (belted but that made it way too tight)
Personal problems. Also worked up to my 1st attempt in warm-ups so that might have been part of the problem.

Pause bench:
65 x 3 x 4

Cable Triceps, Shrugs
Shoulder is doing a lot better but still a bit eh, so laying off of it until the meet.