3/2/12

SSB Squat: 135#x5, 185#x5, 225#x5, 275#x3, 315#x3, 345#x1, 225#x5

Could maybe have muscled out more but was getting bent over at the higher weights

Tire flips: 650#x6, 750#x6,6, 1000#x0

1000# got about 3 inches off the ground

750# was good but wasn't as powerful as I'd like, had to be muscled out

2/29/2012

Have been logging my training elsewhere. It sucked. Think I will start using this again, at least for a little bit.

2/29/2012

Bench: 225#x5, 235#x5,5

Focused on using good form, driving with legs, elbows in tight

Steep Incline Press: 135#x5, 145#x5, 155#x5, 165#x5

None of these were crazy hard

Face pulls and tricep pushdowns: 140#x10,10,10

1/26/11

Wed:

Bench: 245#x6

Squat: 340#x6

Chin-ups: BWx5,5,5,5,5

Superset:

DB Press: 45#x10,10,10

1 Arm DB Shrug: 100#x10/10,10/10,10/10

Fri:

Press: 165#x5

Deadlift: 395#x5

Red Hack Squat Machine: 90#x10,10,10

DB Bench Press: 80#x10,10,10

1 Arm DB Row: 110#x10/10,10/10,10/10

1/17/11

Mon:

Press: 185#x1

Deadlift: 425#x3

Front Squat: 275#x3

DB Bench: 80#x10/10, 10/10, 10/10

DB Row: 110#x10/10, 10/10, 10/10

Wed:

Bench: 275#x1

Superset:

Squat: 295#x3,3,3,3,3,3,3,3,3,3

Chin-ups: BWx3,3,3,3,3,3,3,3,3,3

1/12/11

Wed:

Bench: 255#x3

Squat: 375#x2

Chin-ups: BWx5x5

1/3/11

Sun:

Squat: 350#x5

Superset:

Bench: 225#x5,5,5,5,5

Chinup: BWx5,5,5,5,5

Then 25 more chins spaced out over ~8 minutes

Tues:

Press: 175#x3

Deadlift: 405#x4

Front Squat: 265#x1 (Really wasn't feeling it)

DB Bench: 75#x10,10,10

12/26/10

Sun:

Squat: 325#x7

Superset:

Bench: 225#x5,5,5,5,5

Chinup: BWx5,5,5,5,5

Some DB rowing and stuff

Tues:

Press: 167.5#x4

Deadlift: 375#x6

Front Squat: 265#x3,3,3

DB Bench: 70#x10,10,10

12/19/10

Sun:

Press: 167.5#x5

DB Bench Press: 70#x8,8,8

Assisted Pull-ups: -80#x8,8,8

Superset:

Cable Tricep Pushdown: 130#x15, 110#x12, 90#x12, 70#x12

Cable Curl: 130#x 10, 110#x10, 90#x10, 70#x10

with no rest between sets

Mon:

Deadlift: 417.5#x2

Front Squat: 255#x3,3,3

BB Row: 245#x5,5,5

DB Shrug: 110#x10/10,10/10,10/10

12/12/10

Sun:

Press: 155#x6

DB Bench Press: 65#x8,8,8

Assisted Pull-ups: -90#x8,8,8

Superset:

Cable Tricep Pushdown: 120#x15, 100#x15, 80#x15, 60#x15

Cable Curl: 120#x 15, 100#x12, 80#x12, 60#x12

with no rest between sets

Mon:

Deadlift: 390#x5

Front Squat: 245#x3,3,3

BB Row: 245#x5,5,5

BB Shrug: 245#x10,10,10

Thurs:

Bench: 247.5#x5, with pause: 225#x3,3,3

Chin-ups: BWx5,5,5

DB Curl and Press: 45#x8/8,8/8,8/8

Superset:

Cable Tricep Pushdown: 120#x18, 100#x15, 80#x15, 60#x15

Cable Curl: 120#x 15, 100#x15, 80#x15, 60#x15

with no rest between sets

Fri:

Squat: 335#x7

HP Snatch: 135#x3,3,3

Romanian Deadlift: 245#x5,5,5

Superset:

1 Arm DB Row: 90#x10/10,10/10,10/10

1 Arm DB Shrug: 90#x10/10,10/10,10/10

12/7/10

Okay I have been kind of distracted lately but back at it with an auto-regulation 5/3/1 program. Let's see if I can stick to it.

Tues:

Deadlift: 370#x5

Front Squat: 225#x3,3,3

BB Row: 225#x5,5,5

Thurs:

Bench: 225#x9, 225#(paused)x3,3,3

DB Curl & Press: 45#x10/10, 10/10, 10/10

Superset:

Cable Tricep Pushdown: 120#x15, 100#x15, 80#x12, 60#x12

Cable Curl: 120#x 12, 100#x12, 80#x12, 60#x12

with no rest between sets

Fri:

Squat: 310#x9

Pullups: BWx5,5,5