Luke 7-6-12 Deadlift

Deadlift
405 x 1 @ 8
435 x 1 @ 10-
465 x 1 @ 10

Band Resisted Speed Pulls
purples + 225 x 3 x 8

Banded Hypers
4 sets

Cable Ball Transversus
4 sets

Cool stuff this week

Squat
295 x 3
305 x 3 x 2
Last set might've been high. And a note I forgot from last week, I was having trouble with 285 until I tried loosening my belt one notch from where I usually put it. Good to know I'm clearly getting fatter.

Bench
190 x 3 x 2
195 x 3

Speed pulls (conventional)
275 x 3 x 8

Dumbbell bench (1 min rest)
70 x 3
75 x 3 x 4

Military press
115 x 5 x 2
120 x 5
125 x 5 (PR?)
Don't like the seated press at 24Hour since the bar is way too far and way to high for me to do it without a liftoff and also I have no friends

Deadlift Assistance. Thur. 1/26.

Speed Pulls 6x3
185, 225, 225, 225, 225, 225

Standing Calf Raise Machine 3x20
-> all w/ 20lbs

Hip Adduction Machine 3x10
295 (@10), 265 (@7), 265 (@8)

Hip Abduction Machine 3x10
160 (@10), 130 (@9-), 115 (@8)

Luke 1-26-12 Deadlift assist

Band Resisted Deadlift (bands lift 400 pounds of plates partially off the ground at the top)

135 x 3 x 2

185 x 3 x 4

Low Box Squat

185 x 5

225 x 5

Safety Bar Slight Pause Squat

2 plates per side x 3 x 4

Glute Thrusts

425 x 5 x 2

abs, jumps

Deadlift Assistance. Thur. 1/12/12.

Speed Pulls 8x3 (no belt)
225, 245, 245, 245, 245, 265, 265, 245

Box Squats 5x5 (belted)
135 (@9), 135 (@9), 135 (@9), 135 (@9), 135 (@9)
-> focusing on squatting straight up

Lunges 3x10
95 (@8), 95(@8), 95 (@8)

Reverse GHR Sit-Ups
-> all w/ green medicine ball behind head
7 reps, 8 reps, 10 reps

Free Motion Seated Calf Press
100x10ea, 160x10ea, 160x10ea, 100x10ea

I don't like this pattern of mine

Squat
295 x 3 x 2 @ 9+
305 x 3 @ 9+
325 x 1 @ -10
335 x f

Bench
185 x 3 @ 9
190 x 3 x 2 @ 9
205 x 1 @ 9+
215 x f

Speed pulls
275 x 3 x 12
No bands so I went with ~60-65% of what my 1RM is and pulled hard and fast

Dumbbell bench
65 x 3 x 6
70 x 3 x 6
at most 60 seconds of rest in between

Luke 1-12-12 Dead Asst

Green Band Resisted speed pulls with my creative setup

135 x 3 x 6

185 x 3

Low Wide Box Squats

225 x 5

255 x 5

275 x 5 x 3

Glute Thrusts

425 x 5

Abs Floor Sweepers

Box Jumps

Bench Assistance / Deadlift Assistance

11/11/11

Speed Pulls
banded purples
185 x 2 x 6

Band-Lightened Bench
275, 295, 305, 315, 325, 335 x 3

Light Good-Mornings
225 x 5 x 3

Pause Bench
185, 195, 205 x 3

Cable Rows, Abs

Cycle 2 Week 3 Deads

Speed pulls (raw)

225 x 7 x 1

Deadlift Assistance

Good mornings:

365 x 5

405 x 5

435 x 5

455 x 5

My lower back was feeling rough still, so I sandbagged on these.

Speed pulls:

275 x 3 x 10

I tried rigging up the bands in 4-star to do these but couldn't get enough resistance. :(

Banded hamstring curls:

4 sets

Deadlift

Speed pulls (quadded purples)

225 x 2, 2

235 x 2, 2, 2

Good mornings

135 x 10, 10, 10

Barbell shrugs

405 x 10, 10

455 x 10

Pullups

BW x 20, 12+laziness

Transversus on foam roller

5/6 DE Skwat

Box Squat:
Purple bands, 38 Briefs
185x2x8
225x2
245x2

Speed Pull:
308x1
333x1x4

Leg Press:
470x8
520x8, 8, 8

Abs
Reverse Curls

4/29 DE Squat

Banded Box Squat (Greens): +34 Hardcore, straps down
135x2x2
155x2x2
165x2x6

Speed Pulls:
275x1
315x1x3

Sumo Leg Press:
410x12
500x12, 12

Abs + Hamstrings

Squats were strong and fast. Speed pulls felt awesome off the floor. Briefs arrive next week so I dont have to shimmy into my suit every squat session.

04/22/10 Squat and Such

Just a higher volume low intensity day to get back into things after the meet. Back felt fine.

Squat

275 lbs x 5 reps x 5 sets @ 8 RPE

Good Mornings Off Pins (Pin #10)

225 lbs x 5 reps x 4 sets @ 7 RPE

Speed Sumo Deadlift

315 lbs x 1 reps x 6 sets @ 7 RPE

Finished with some physioball abs.

Total Workout Time: 1h 20 m

BW: 181.0

Deadlift

Good mornings off pins
185 x 3
195 x 3
205 x 1
225 x 1
225 x 4ish (shitty reps)
-form needs lots of work

Speed Pulls (w/ quadded minis)
134 x 5 sets of 3

Banded back raises (blue band) supersetted with banded pull throughs (green band)
4 sets of 10 on each

Banded GHR abs (purple band)
4 sets

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.

Deadlift Trening

Deficit Deadlifts (stood on ~7 inch box!):
335 X 1
405 X 1
455 X 2

Speed Pulls (standing on green band):
315 X 1
365 X 1
405 X 1
455 X fail

Pull Ups
Barbell Rows

Deadlifts

5/21/09

Deadlifts

worked up to

375 x 1 + 2 fail (PR)

first rep was fast and felt easy

Speed Pulls

band-resisted with reds

155 x 3

205 x 3

245 x 3

Good Mornings

185 x 6

225 x 6

225 x 6

Band-Resisted GHR Abs superset Medicine Ball

Leggs

Low-pin Zerchers:
Dropped these so I was about at parallel with a wide stance. This is about 4" below where I would set up for a sumo.

275 x 7
315 x 7
365 x 1
315 x 5, 4 sets

365 was much harder than I expected. Things felt much easier at the end, so perhaps it was just getting used to the positioning.

Speed pulls:
155 x 3,
205 x 3
245 x 3, 5 sets

Kept it light for recovery

Good Mornings:
135 x 10
225 x 6

Right hamstring has been bothering me for a week, but got really aggravated on these, so I stopped. The good news is that the lower back feels fine.

Did a quick circuit of free-motion calf extensions, adductors and abductors for groin stretching.

Finished with band-resisted GHR abs + ball toss.

DE-de-deadlift

Last leg day before American Cup. Wanted to keep things light and fast.

Speed pulls:
w/ quadded minis

205 x 3, 1 set
295 x 3, 7 sets

Around set 6, things started to click again for my lockout at the top. I think my form might be ok for the meet.

Good-mornings:
315 x 8
405 x 5
405 x 8
405 x 10

I hadn't done these in like 3 months (due to the sciatica), so 405 felt weird the first set. I wasn't really in the groove until the 3rd set and then I could pound it out.

(superset)
Glute-ham Raises
3 sets

Leg raises, 3 sets