June 12, 2009 Lower / Heavy
BB DL: 3203 3553 3853
BB Front Squats: 1903 2003 2103
Seated Calves: 16510 18011
notes: That 385 is the heaviest triple of my life. I barely got it. I’ll probably leave that as it is this coming heavy lower day. Rest of session went well.
June 14, 2009 Upper Heavy
BB Flat: 2456 2505 2406+1 2357
BB Rows: 2257 [b]2454 NEW PR[/b] 2354 2255
BB Push Press: 1558 1657
notes: wow. Highest 5 rep set ever. Halfway to 300 (from 200), and still going strong. GREAT new PR on BB Rows. Felt great, I was really locked in on it. I’m glad, because I feel that shows balance between my chest and lats. Push presses went well too!
[quote]AccipiterQ wrote:
June 14, 2009 Upper Heavy
BB Flat: 2456 2505 2406+1 2357
BB Rows: 2257 [b]2454 NEW PR[/b] 2354 2255
BB Push Press: 1558 1657
notes: wow. Highest 5 rep set ever. Halfway to 300 (from 200), and still going strong. GREAT new PR on BB Rows. Felt great, I was really locked in on it. I’m glad, because I feel that shows balance between my chest and lats. Push presses went well too! [/quote]
You should have close to 300 on bench, give or take a few pounds. Nice lifting.
[quote]BlackLabel wrote:
AccipiterQ wrote:
June 14, 2009 Upper Heavy
BB Flat: 2456 2505 2406+1 2357
BB Rows: 2257 [b]2454 NEW PR[/b] 2354 2255
BB Push Press: 1558 1657
notes: wow. Highest 5 rep set ever. Halfway to 300 (from 200), and still going strong. GREAT new PR on BB Rows. Felt great, I was really locked in on it. I’m glad, because I feel that shows balance between my chest and lats. Push presses went well too!
You should have close to 300 on bench, give or take a few pounds. Nice lifting.[/quote]
Thanks a lot man! I use those 1-rep calculators…and though it’s tempting I’m not going to try for a 1 rep max just yet 
June 15, 2009 Lower/Light
BB Squats: 24010 21010
BB Romanian Deadlifts: 25510 28510 30510
Standing Calves: 2208 240*7
notes: Going to stick with Romanian DL’s for now since I want to focus on my lower body. The 240*10 on squats killed me.
June 17, 2009 Upper / Light
DB Incline: 1056 New PR! 958 908
Pullups: BW9 BW8 BW7
DB Seated Military Presses: 7010 757
T-Bar Rows: 115*8
NEW PR on DB Inclines! Felt great. I’m not sure what to do about the pullups. I may cut it back to 2 sets, do the 2 sets of militaries, and then 2 sets of DB rows after or something. I just feel like I’m so gassed after 3 sets of inclining and 2 sets of pullups, plus being 20 lbs. heavier, that the 3rd set just ends up being a disaster.
June 19, 2009 Lower / Heavy
BB Deadlifts: 3253 3553 3853
BB Front Squats: 2053 2103 2153
Seated Calves: 9012 11510 - focusing more on form.
notes: My lower back is pretty taxed after deadlifting & Squatting twice per week, plus all the rows I’ve been doing! May take next week off from my “lower” workouts. Also on the calf presses I dropped the weight back because I think my form was rather shit on them. I would use too much momentum, and by the end it felt more like the arch of my foot was doing the work.
June 21, 2009 Upper / Heavy
BB Flat: 2506+1 2554+1 2455 2406
BB Rows: 2456 2356 2307 2257
BB Standing Military Presses: 1355 1356
notes: Wow doing great with benching. During my warmup sets I felt a little sloppy no matter how much I concentrated on form. But somehow the heavier weights almost FORCE me to keep my form tight, my arch tight, and my breathing to stay right. Felt great.
June 22, 2009 Lower / Light
BB Squats: 24510 21010
BB Romanian Deadlifts: 26510 29510 31510
Glute-Hams: 4510 4510
Standing Calves: 2208 240*8
ntoes: Focusing on calf form here too. Squatting went well. So did deadlifting.
June 24, 2009 Upper / Light
DB Incline: 1057 New PR…sorta958 907
Pullups: BW10 BW8 BW5
DB Seated Military Presses: 7011 758
notes: New PR on DB Inclines sorta…well I added an extra rep…Also I’m positive I’m going to drop the 3rd set of pullups and add 2 sets of DB rows at the end of this workout now.
June 28, 2009 Upper / Heavy
BB Flat: 2556 2506 2456 2406+1
BB Rows: 2506 2407 2356 2308
BB Push Press: 1558 1656
DB Rows: 120*5
notes: Great session. I’m giving my lower body the week off. Next week I may give upper the week off. We shall see. [/i]
July 1, 2009 Upper / Light
DB Incline: 1057 959 908
Pullups: BW10 BW8
DB Seated Military: 759 805
T-Bar Rows: 9010
notes: Wooooo! Wasn’t sure I was going to be able to push the 105 for 7, but got it in. On the seated Mils I accidentally dropped the 80s too low on that last rep and lost it. I’ll probably add a couple reps next time. Good session. Muscles still ringin from it
July 3, 2009 Lower / Heavy
BB DL: 3253 3553 3853
BB Front Squats: 2053 2103 2153
Seated Calves: 10012 12510
notes: I’m going to lower the BB DL. It’s not that I can’t hack it, it’s that I’m using too much back in the 385 set. I want the movement to focus on my lower body more, and I feel like I’m using my back too much. I’m going to try 325, 3455, 365 perhaps next time, and see how that fairs. Front squats are moving along swimmingly. It’s also hard to gauge form on things like DL’s and Squats. If I fail on a bench press rep…it’s obvious because the bars crushing my throat no matter how much I cheat. If I start to fail on a DL or Squat rep it’s hard to tell JUST how much I cheated to finish the rep (if I don’t bail). That’s what’s always held back my DL and squat in the past. I’m never sure how good my form was on my peak weights, so I’m never sure how much to move up the weight next session, or if I should hold it at the same level another week.
July 6, 2009 Lower / Light
Decline Leg Press: 27010 36010
BB Romanian Deadlifts: 26510 27010 27510
Standing Calves: 2209 240*9
notes: After giving lower body a week off last week, giving upper a week off this week (hence no workout sunday, or on the 8th either). I lowered Romanian DL numbers as well. I feel like my form on the 315 sets was a bit off last couple weeks, like I wasn’t going low enough or driving my hips back far enough. These felt much better. Next week I’ll move up each set 5 lbs. from it’s current level. Good session. Was sunburnt on shoulders from the beach, that’s why I did leg presses instead of squats. Shoulders wouldn’t have liked having that bar on the, plus I was still a little nauseous.
July 10, 2009 Lower / Heavy
BB Deadlifts: 3253 3453 3653
BB Front Squats: 2103 2153 2203
Seated Calf Presses: 11012 13510
notes: Glad I dropped the last 2 sets a tad on deadlifting. I don’t feel like my back is doing most of the work on the lockout now. I’ll add 5 lbs./week or something over the next several weeks here.
July 12, 2009 Upper / Heavy
BB Flat: 255*5 NEW PR 2505 2454 2405
BB Rows: 2555 2455 2406 2357
BB Standing Presses: 1355 1355
DB Rows: 1205
[i]notes: I’m never taking a week off again from working upper body. Only thing it accomplished is I lost a rep on everything. Nothing serious, I’ll get it all back next week, but still. Not much to say here. Actually I did set a new PR on BB Rows. So that makes 2 out of the last 3 weeks setting a new PR there.
July 14, 2009 Upper / Light
BB Squats: 24510 21510
BB Romanian Deadlifts: 26510 27510 28010
Standing Calves: 2209 240*9
notes: good session, kept form tighter on romanians. Going to try and clamp it down even more next time. I was absolutely gassed after this session!
July 16, 2009 Upper / Light
DB Incline: 1057 1008 958
Pullups: BW9 BW8
DB Seated Press: 758 80*6
notes: My shortest workout of the week, but it always seems to leave me the sorest. I may add an assisted Pullups set after the first 2, so that I can get in another set in the 10 rep range.
July 17, 2009 Lower / Heavy
BB Deadlifts: 3303 3503 3703
BB Front Squats: 2153 2203 [b] 2253 NEW PR [/b]
Seated Calves: 11512 14012
notes: Moving up the deadlifts slowly. Good session…Just realized the highest I ever went on Front squats before starting them up again a couple months ago was 215. Looks like I’ve been setting new records for myself and not even realizing it!
July 20, 2009 Upper / Heavy
BB Flat Bench Press: 2555 2604 2506 2455
BB Rows: 260*4 NEW PR 2556 2505 2456
BB Standing Press: 1405 1405
DB Rows: 1205
notes: Figured you don’t get stronger by doing the same weight week to week, so I did 260 on bench. I’ll first set it next week. New record on BB Rows! That makes 3 out of the last 4 weeks, and 2 weeks in a row that I’ve set a new record on it. My BB Row is also equal to my bench press FINALLY.