Luke 2-16-12 Deadlift

Deadlift in suit

365 x 5 @ 7

415 x 4+plates fell off @ 9- PR

435 x 5 @ 10+ PR of 30 pounds. The last rep was locked out, but I couldn't really hold it, nothing baby powder and chalk can't fix.

Zercher Squats

185 x 8

205 x 8

225 x 6 uhg these feel shitty, I know I can heavier, but shit

GHR's

BW x 12 x 4

Abs

So I don't forget

Squat
295 x 3 x 5

Pause squat
245 x 3 x 4

Zercher
up to 255 x 2

Bench
185 x 3 x 3
190 x 3 x 2

Pause bench
160 x 3 x 3
165 x 3

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

Dumbbell shoulder press
50 x 8 x 2
55 x 8 x 2

Lat pull down
200 x 5 x 4

cable flyes

Squat 5x3. Mon. 11/14.

Back Squat 5x3 (belted)
195 (@8), 205 (@9+), 215 (@10-), 225 (@10), 205 (@8)

Band-Resisted Safety Squat Bar Box Squats 6x3
-> all w/ 25lbs each side

Zercher Squats 6x2
135, 175, 195, 205, 215->P.R.!!, 225->P.R.!!!!!!!
-> (belted the last set with 225 & it felt great!! & even easier than the unbelted 215 set)!

Squat 3x5. Mon. 11/7.

Back Squat 3x5
205 (@8+), 205 (@9-), 205 (@9)
-> (given that I've hit 215x5 before, I was hoping to work up to 225x5 but 205 was just really tough today & my form was bad).

Band-Resisted Safety Squat Bar Box Squats 5x3
-> all w/ 25lbs on each side

Zercher Squats 3x8
135, 165, 185->P.R.!!!

Foam Roller Transversus Crunches 3x10 BW

Were we supposed to max?

Squat
315 x 1 x 3 @9+

Low pin squat
225 x 5
235 x 5 x 2
245 x 5

Zercher squat
225 x 6 x 3

abs


Bench
215 x 1 x 3 @9+ to 10
Spotter helped way too much for the second and third, but I probably would've failed the third

Neutral grip dumbbell bench
65 x 5 x 2
70 x 5 x 2

Dumbbell skullcrushers
25 x 8 x 4

Pendlay row
155 x 8 x 4

Shrugs
up to 425 x 2

PRing some ways, being terrible in others

Squat

285 x 3

295 x 3

305 x 2

This might still be a PR. Actually was going to go for a third rep but I didn't really push for it since I didn't have a spotter. Does that still count as flat out failure?

Low pin squat

225 x 5 x 2

235 x 5

245 x 5

Set these right at parallel. Are these supposed to feel like box squats? Because I was gassed

Zercher squat

225 x 6 x 2

235 x 6

Bench

175 x 3

180 x 3

185 x 3 @9

Baby steps, almost literally

Neutral grip dumbbell bench

60 x 5

65 x 5 x 3

Pendlay row

145 x 8

155 x 8 x 3

Shrugs

up to 405 x 2

Luke 9-6-11 Squat

My breast nuggets are still sore from incline bench on sunday. I felt super exhausted after work (biked 12 miles today) so I took a 30 minute nap before gym. I felt surprisingly good at the gym though.

I ordered my gear today. Although I believe that raw lifts are a much truer measure of strength than equipped, USAPL collegiate nationals is backward and ignorant of this fact, thus I must compete in gear to have any chance at placing.

My order:

Titan Super Centurion Squat Suit- Size 36 (148)- Wide Stance- Blue

Titan Katana Bench Shirt- Size 40 (165)- Angled Sleeves- Blue

Titan THP Knee Wraps (most supportive and tightest)- 2 meters

It cost $237 for all items including shipping. With student discount the super centurion was $115 (regular would have been $90) the Katana was $90 (super would have been $109) and the wraps were $16.50 I think. They said they would try to get it to me by Sept 30, but orders usually take 4-6 weeks.

Squat

45 x 10, 135 x 8, 225 x 4, 275 x 2, 325 x 1

365 x 3 @ 8+

385 x 3 @ 9

400 x 3 @ 9+ (5 pound PR) maybe 2 white light depth

Lowish Pin Squats (3 inches above parallel, full pause at bottom)

315 x 3 @ 10-

315 x 5 @ 9

315 x 5 @ 8

Zercher Squat

225 x 6

245 x 6

255 x 6

uhhg these suck

Abs and Foam Roller Transversus and Stretching

Squat 3

Feeling a bit more beat up than I expected from having done lower back work only two days ago. Got a nasty case of the shakes on most of the heavy sets.

Squat:

405 x 3

425 x 3 @ 9+

445 x 3 @ 9+

455 x 3 @ 9+

465 x 2 @ 10-

Lots of personal problems today. I misgrooved the last set and had to grind it up from on my toes. I just stopped after that. No spotters and this dude was watching some car show instead of having the radio on, so it was like lifting in someone's living room. :/

SS-bar pin squats:

225 x 3

275 x 3

315 x 3 @ 9+

335 x 3 @ 10

355 x 3 @ 10

I think the pin was one higher this time, but the first two sets felt much harder. I regained some mental clarity somewhere after the second set and was able to grind up the reps. The ss-bar succccks for these when it gets heavy.

Zercher squats:

185 x 8

225 x 8

275 x 8

These felt much better than last week.

Finished with some overhead shrugs, pnf, and decline crunches

I found grips that don't hurt

Hack squat machine

315 x 5 x 3

Zercher squat

225 x 6 x 3

Bulgarian split squats

30 x 8 x 4

whatnot

Reverse grip bench

135 x 5

145 x 5

150 x 3+2

Wrist extension hurts with pressure, but apparently only when pronated so supinated and semipronated grips are fine. Although later in the workout I found myself able to extend my wrist while pronated so it might just be a matter of stretching. Hope it goes away eventually though.

Neutral grip dumbbell bench

55 x 5

60 x 5

65 x 5 x 2

Tate press

25 x 8 x 4

Pendlay row

135 x 8 x 2

145 x 8

155 x 8

Shrugs

365 x 5

385 x 5

405 x 4

315 x 8

Squat 5

I went yesterday, but wasn't feeling it because I left my knee sleeves at home, so I just bagged it at left after running a mile. Came back today.

Squat:

405 x 5, 5, 5, 5, 5 @ 8 w/ monster-minis

Kept it light. Lower back still feels weird, but the legs feel as strong as ever.

SS-bar Squats off Pins:

225 x 5

275 x 5

295 x 5

315 x 5 @9+

I did one set with the barbell, but my shoulders are still feeling rough and the scabs on my back haven't healed from nationals yet, so I switched to the ss-bar. These felt good, but tough. I'm expecting to jump up next week now that I have a feel for where I can start from. This lift reminds me a lot of a conventional deadlift.

Zercher Squats:

135 x 8

185 x 8

225 x 8, 8

I was completely gassed at this point. I noticed that my adductors lit up even when I started warming up with the bar. All of my other squatting is close-stance, so I really need to make sure I'm doing something wide stance each cycle to maintain flexibility, especially for sumo as well.

Finished with ghr abs and a bunch of rotator cuff exercises. Apparently, I'm terribly weak at the backards motion rotator cuff exercises? I could do 50+ reps forward but only 15 or so backwards. Hopefully correcting this imbalance will start to address my shoulder issues.

Luke 8-29-11 Squat

woke up at 6:30 today, worked 9.5 hours, and I have the same schedule tomorrow. shoulder is still hurting, but in a new way. I'm not sure if I should try to bench 230 x 2 on bench day and then go for a 240 max the following week or just go for 235 x 1 on bench day. maybe I should skip it, but I want to hit a new PR single. This week is gonna suck.

Squats

new warmups

45 x 10

135 x 7

225 x 3

275 x 2 (add belt and wraps)

325 x 5 @ 8+

355 x 5 @ 9+

375 x 5 @ 10 (5 pound PR) The 2nd rep was way below parallel and felt hard, the ones after were border line depth

Zercher Squats

185 x 6

225 x 6 x 2 tired

I hate it when these roll into my stomach, it feels like getting punched.

Pin Squats

I wasn't about to reset the pins again and reload the weight back up to 405. Next time I'll do them right after normal squats.

Abs and stretching and foam rolling

Alone time

Squat

255 x 5

265 x 5

275 x 5

280 x 5

280 x 4

sllllooooooowwwww progress

Zercher squat

225 x 5 x 4

Pause squat

225 x 3 x 3

plyabs

Bench

155 x 5

165 x 5

170 x 5

175 x 5 x 2

Pause bench

155 x 3 x 3

Pin press

145 x 5

155 x 5 x 3

I don't know why I'm so bad at these

Dumbbell row,

90 x 8

100 x 6 x 3

upright row superset

BICEB????

Good morning

335 x 5

345 x 5

355 x 5

365 x 5 x 2

Zercher squats

225 x 5 x 5

Lunges

135 x 8 x 3

hyper abs

Standing military press

110 x 5

115 x 5 x 2

120 x 5 x 2 (rep/set PR?)

Incline bench

145 x 5 x 4

Dumbbell shoulder press

35 x 10 x 3

Cable row,

200 x 10

210 x 10 x 2

face pulls superset

biceb

Luke 7-7-11 Squat and Lower Back

Squat

355 x 1 @ 8

375 x 1 @ 9+

395 x 1 @ 10+ ugly

395 x 1 @ 10- much better

405 x 1 @ 10

Good Mornings

135 x 8

185 x 5

185 x 8

did these unbelted, slowly with strict form. My back was feeling wrecked after the heavy squats

Zercher Squats

135 x 8

185 x 8

225 x 8 looked good

245 x 8 kinda ugly, hard

Leg Curls

I'm still a powerlifter I swear

Squat

295 x 1 x 3 @9

305 x 1 x 2@9

Zercher squat

205 x 5

225 x 5 x 3 at least I kind of lost count

Pause squat

225 x 3 x 2

235 x 3

Abs and jump lunges

Bench

195 x 1 x 4 @9 to 9+

195 x I suck

Dumbbell bench

60 x 8

65 x 8 x 3

Decline bench

145 x 5 x 4

Don't know if it was the lack of decline or the burnout from dumbbell but these were really hard

Lat pulldown,

180 x 8 x 4

upright rows superset

70 x 8 x 4

Going to try upright rows because I don't feel shrugs in my traps anymore

even more abs

Squat Tuesday 07-05-11

Squat
245 x 1
255 x 1 high?
255 x 1
265 x 1
275 x 1

Zerchers
135 x 5,5,5

Pause Squat
175 x 3
185 x 3
205 x 3

Abs
Plyos

Midnight trainings

Squat

275 x 3 x 5 @ 9

Zercher squat

185 x 5

195 x 5

205 x 5

225 x 5

I think I'm getting back into the groove for these

Pause squat

225 x 3 x 3

plyabs

Bench

165 x 3

170 x 3 x 3

175 x 3

Floor press

165 x 5 x 2

175 x 5

175 x 4

1 in the tank, always 1 in the tank

Dumbbell bench

65 x 8 x 2

65 x 6

65 x 8

Lat pulldown,

180 x 8 x 4

barbell shrugs superset

315 x 8 x 4

Squat 6.25.11 Cycle 1 Week 1

Schedule is way off because of Orientation. Also, I miss you guys :'(

Squat (unbelted)

155x5x2

165x5x3

Zercher Squats

95x5

105x5

115x5

125x5

Pause Squats

145x5

155x5x2

Power Cleans (for the hell of it)

75x5x3

85x5x3

Cable Abs

Squat Monday 06-27-11

Squat
205 x 3
205 x 3
215 x 3
225 x 3
235 x 3

Zerchers
135 x 5
155 x 5
135 x 5

Pause Squat
185 x 3
205 x 3
215 x 3 <--PR?

Abs
Plyos

Bodyweight: 163 lbs

Luke 6-24-11 Lower Back

I was a little worried going into this workout because I hurt my back on monday squatting. I gave it an extra day off before this workout and went a little lighter to ease back into things.

5 minutes of rowing to warmup

Good Mornings

135 x 10

185 x 7

225 x 5 @ 7

275 x 5 @ 8-

295 x 5 @ 8- only felt a little bit of pain in my lower back when I reracked it, but not during the lift

Zercher Squats

135 x 5

185 x 5 @ 7

225 x 5 @ 8

245 x 5 @ 9

The huge ass 24 hour fitness in Arcadia has like 12 foam rollers but about zero pads for the bars so I wrapped my wrist wraps around the bar for padding on these. My biceps and forearms are all full of broken blood vessels now.

Lunges

135 x 12 @ 7

185 x 12 @ 8+

hyper extensions

BW x a few

these hurt my back

Abs

Stationary Bike

4 minute tababta interval

Overall I was very happy with this workout. I hit decent depth on the good mornings and did around my PR for zerchers. Hopefully my back makes a full recovery by monday, or I may have to skip squats. I think all of my lifts have regressed a little bit since the mini meet and I hope to be back at around the same strength level or a little higher, but without feeling overtrained.

Also I made a dip belt out of chain, a carabiner, foam pipe insulation and duct tape. I tried it out last night at did a set of pullups BW + 35 x 12. It should be able to hold 200 pounds.