Deadlift Assist.

7/7/11

RDL

did these instead of GMs to save my elbow

315, 335, 345, 335 x 5

Band-Resisted DL

we quadded the oranges

135, 155, 185, 185 x 5

Leg Press, Banded Hypers, Abs

Deadlift Assist. Cycle 0 Week 1

6/9/11

RDLs

335 x 5

355 x 4

335 x 5

I was being lazy on these and rounding my lower back hard, Cheryl called me out.

Zerchers

after messing up my back previously, I ended up wearing a belt and worked up to

205 x 5

3/10 Squat

Front Squat:
135x3
165x3
185x3x2
195x3x2
205x3x2
215x3x2
225x3x2
235x3 (matches PR)

Rows:
135x5
185x5
205x5
225x5x3
245x3x2

RDL:
275x8/8x3

Biceps & Abs

The heeled shoes are amazing for Front Squats. I managed to equal my previous PR after a whole bunch of work sets, so I'm pretty confident that new PR's will come rolling in soon.

In other news, my meat/egg/fruit diet is working out pretty well. I was 237 about a week and a half ago, and now I am down to 232. Most of that reduction has come from my gut, so I am very happy about the loss.

3/7 Squat

Squat:
135x8
185x5
225x3, 3
245x3, 3
255x3, 3
275x3, 3
185x8, 8, 8

Rows:
135x5
185x5
205x5
225x5x5

RDL:
225x8
255x8
275x8

Abs

Light squat day today b/c I was lifting in the squat shoes for the first time in a long time. Since I have that "taco squat" thing going on, I figure that these will force me to stay much more upright. Also, get some sweet quad hypertrophy.

12/7

Front Squat:
95x3
135x3
165x3
185x3
195x3
205x3x3
215x3
195x3

RDL:
225x10x3

Triples are definitely a good range for squatting in. My PRs on front squats are 225x3 and 245x1 for reference. Also, met a possible recruit named Sean who squatted 455 to USAPL depth.

12/5

Pause Squat:
135x3
185x3
205x3
225x3
235x3
245x3

Front Squat:
165x3, 3, 3

RDL:
165x10, 10

Basically this was a 15 minute study break to ward off any atrophy that might happen during finals week. Everything was at about a 7 on the RTS scale.

11/25 - Happy Turkey Day!

Front Squat:
95x6
135x4
185x4
225x2, 2
135x10x5

RDL:
135x10
185x10
205x10

Had to get a good quad pump on before a massive day of eating. Everyone here should gain at least 5lbs tonight.

11/22

Squat:
135x8
185x6
225x4
275x2
315x2
325x2, 2 PR
185x10, 10, 10, 10, 13 (Terence called me out)

RDL:
185x10, 10, 10

And a couple sets of hypers and abs to finish. Lower back felt much better this time than last week.

11/18

High-bar Squat:
135x6
185x6
225x4
245x4
265x2
275x5

Leg Press:
450x10
540x10
630x10

RDL:
135x15
155x15, 15

Tried a high-bar postition on squats today just to see how weak I was at them. Turns out, my leg strength is really shitty. Will be incorporating these more, along with more leg pressing.

11/15

Squat:
135x6
185x4
225x2
275x2
295x2
315x2, 2, 2
185x12 (for teh pump)

RDL:
135x15, 15, 15

and some miscellaneous cleans and high pulls. Lower back was feeling no bueno, so I stopped my doubles at 315. Legs & hips were doing just fine though.

09/10/10 Deadlift

It has been a while since I have done a full movement straight deadlift, so I figured now was as good a time as ever. Although with how my squat workout went earlier this week I had some doubts as to how well it would go.

Deadlift:
455 x 3 @8.5
475 x 3 @9
495 x 1 @9
515 x 1 @10

I planned on only doing 2 triples but because I wasn't sure how it would go I started with 455 and it was much easier than I had anticipated and after 475 I was feeling pretty good so I wanted to see where I am at. 515 is a solid raw PR and the heavy rack pulls are having some very good carry over as the lockout was the easiest part.

RDLs:
315 x 5 @8
335 x 5 @8.5
335 x 5 @8.5
335 x 5 @9

Was planning on doing some walking lunges but decided against it in order to maybe save myself a little and hopefully have a good squat day next week.

Hanging leg raises and trunk twists.

Weighted hypers.

09/02/10 Deadlift

Rack Pulls:
495 x 4 @8
525 x 4 @8
545 x 4 @8.5
565 x 4 @9
585 x 4 @9.5
605 x 2 @10
625 x 2 @10

RDLs:
4 x 8 x 295 @8

Bulgarian Split Squats:
4 x 10 x 35s

Leg Raises (Abs)

8/5 531 Front Squat

Week 1 Cycle 1

Front Squat:
155x5
175x5
195x7 PR?

Power Snatch:
95x3
115x3x3

RDL:
225x8
275x6
315x6

Hammer Curls: 45's x 3 sets

I did quite well on front squats today, but my biceps tendons keep annoying the hell out of me. They hurt when I grip anything more than 225, and when I do any sort of rowing/chinning motion. Last time I had elbow problems, I just dropped all of the exercises that irritated it for a while, so I will be doing the same here. Will be doing light shrugs for the next few weeks just to keep my traps in decent shape, but other than that, no back work.

5/17 ME Squat

Reverse Band Squat (Purples):
275x3
315x1
365x1
385x1 (tough)

RDLs:
185x15
205x15
225x15

Banded Hypers
Plyo Crap
Transversus

Not much to say here. I probably should lower my box height on my DE days, as hitting depth raw seemed a little difficult today. Moar stretching is needed as well. The RDL's and such are just to increase to workload capacity of my lower back so it doesnt become a limiting factor in my training.

Also in other news, we measured biceps and such today. My Measurements:
Biceps - 15.5" PR
Forearms - 13.5" PR
Neck - 17.5"

Up about an inch on my biceps from last year, and 1.5 inches on my forearms. Neck is about the same.

5/10 ME Lower

Zercher Off Pins (~mid thigh):
245x3
275x1
295x1
315x1 PR?

RDL:
135x15
185x15
205x15

Quad stuff

I love Zerchers. So much strain involved in the lift, and it looks badass. 315 was pretty hard to get started, but wasnt too bad once I got it moving. The RDL's hit my hamstrings hard, and I am trying to increase the amount of work that my lower back can handle. Have to study for a BIG midterm on Wednesday, so no real time for abs.

Also, I will be switching my ME and ACC bench days to accomodate shirt work better. Basically, you dont have to worry about helping me with the shirt on Wednesday Dave.

5/3 ME Lower

Reverse Band Box Squat:
+ Purple bands, 16" Box, 38 Inzer Briefs
bunch of warm-up sets
365x1
385x1
405x1

RDL:
155x20
175x20, 20

Traps
Abs
Reverse Curls

So I got my briefs in the mail today, and I wanted to try them out. Box squats were on the menu, and I decided on reverse bands to really pile on the weight. The briefs were tight enough to get some hip support, but loose enough to not really give too much pop. I'm really hammering the box work b/c I feel that it reinforces my squat form the best. 405 was pretty frickin heavy at the top.

2-26-10 Deadlift Schrempf

Deadlift

295x2 Conventional just to see what happens

305x1+fail I farted during my first lift and that really threw me off. I switched to sumo and only got it 2 inches off the ground. I think this hurt my back.

295x1 I went for a second one, but my back was hurting

Romanian Deadlift

175x8x2

185x8

and then jump stuff. my back hurts. I think the jump program I'm doing is working because I can now hang from the rim and dunk a ping pong ball. yeaaaaahhhh

10/19 Legs + 10/20 Back

10/19 Legs

Leg Press: 180x15
270x15
360x15
450x15
540x10 PR?

Then some light RDL's and Abs

10/20 Back

T-bar Rows: 80kgx12
95kgx10x3

Pull-ups: BWx6, 6, 5, 5

Rear Delt Machine: 4 sets

Reverse Curls: 4 sets (I really like these, b/c I can feel them strengthening my wrists - a weak joint for me)