February 13, 2011
BB Squats: 3005 3154 3402 3601 370*1 pr
Hypers: 807 856 90*5
notes: I need to build up a better rep base. I didn’t squat for like 6 months, and then when I do I go right back to single rep stuff. I need to put in more work at the lower weights and get back into the groove.
February 14, 2011
BB Flat: 3102 3052 3002
BB Rows: 2903 2803 2754
Cable Rows: 210*3 NEW PR 1904 1903
notes: Pressed for time. Good session otherwise.
February 15, 2011
28 KG KB Swing Tabata: 7,8,7,8,7,7,7,6
Sauna: 200 degrees / 15 minutes
notes: OOOOF. That’s 63.6 lbs. of KB swinging up over my head. Brutal.
[b]February 16, 2011 BEAST MODE [/b]
BB DL: 3155 3405 3605 3854 4103 high triple 4301 455*1 NEW PR!!!
Lumberjack Squats: 1806 2255 250*2 NEW PR!!!
notes: WHAAAAAAAAAAAAAAAAARGAAAAAAAAAARBL. Had decided to build up my rep-base on the DL’s instead of going for 1 rep sets each week. That lasted about 3 minutes. I was peaking for this session. Ripped those first 3 sets so easily, then the 4th really easy. So I was like, Screw it. I was absolutely ripping the weight off the floor. When I would get to the top the weight was moving so fast on the first few sets it kept traveling up about 6" like I was starting to do an upright row. Hit the highest triple I’ve ever had. Then I got 430 pretty easily, so I figure, what the heck, why not, go for a new PR. I nabbed it. I was exhausted though, I was taking short breaks and was dripping with sweat and chalk from my hands after this. Did some lumberjacks but was pretty gassed at that point. Did 250 for a PR and left.
February 17, 2011
BB Incline: 265*2 NEW PR!! 25582 2502
Pullups: BW8 BW6
Rack Chins: BW6 BW8
Push Presses: 1855 200*2
note: Still beat from beasting it yesterday. My limbs felt like they’re made of concrete. Still set a PR on inclining, but wasn’t feeling particularly explosive.
February 18, 2011
25 lbs. DB Thruster Tabata: 10,7,8,7,6,6,6,6
Sauna: 200 degrees / 10 minutes
notes: Um…yeah…my shoulders were sore for 4 days after this. Wow…those things gassed me as bad as ball slams do. Wow…just…wow.
February 20, 2011
BB Squats From Pins: 2253 2753
BB Olympic Squats: 2753 3153 3252 3253 3352 3352
Hypers: 906 954
notes: Tried some squats from the pins…went decent. Followed up with some olympic squatting. Feels good man.
February 21, 2011
BB Flat: 3102 3052 3004 2953
BB Rows: 3001 2902 2803
Cable Rows: 2103 1904 2003
notes: A bit tired here…still went good though, wasn’t too shabby of a session. Next week, record week!
February 23, 2011
BB DL: 3653 3853 4054 4253 4352
Hypers: 955 1004
DB Bulgarian Split Squats: 904
notes: Another good session, really doing better with DL’s exploding up from the floor instead of coming to a stop, resetting, and starting over for the next rep.
February 24, 2011
BB Incline: 2653 2553 2504 2502
Pullups: BW8 BW6 BW4
Push Press: 1654 1855 2003
notes: Great session…felt very powerful on the incline, pullups felt great. All around good session.
February 27, 2011
Squats: 3601 3751 3851 [b]4001/2 NEW PR[/b]
notes: Record week begins! Worked up to 400 here, not sure if I got depth the 2nd time at 400, regardless 1 was hard enough. Feels great to be back at 400 on this, and I will hopefully actually continue to improve on this during my cut, since I just started squatting again in the last month.
February 28, 2011 BEAST MODE
BB Flat: 3051 [b]3201 NEW PR!![/b] 3151 [b] 3251 NEW PR!! 3301 NEW PR!! 3401 NEW PR!![/b]
BB Rows: 3001 [b]3101 NEW PR!! 320*1 NEW PR!![/b]
[i]notes: M-M-M-MONSTER KILL. That has got to be the weirdest progression I’ve ever had for a PR attempt. So I got 320 on the bar, unracked it, and BARELY got it. So I’m thinking, cool, new PR. I felt like I had barely done any work though, so I decided to go for 315, which a few minutes earlier would’ve also been a PR. I absolutely exploded off the bottom, I thought my spotter had actually pulled it off me at first, but no I had just done it quite easier than I thought. My spotter said by the looks of it I could’ve had 1 or 2 more. So I figure, F it. I’ll try 325. Same deal, REAL easy. 330, same thing. By that point I figured, screw it, I’ll go for 340…unrack it, bring it down, press it up. Little bit of a hitch in the middle, but I got it fine.
As for the rows, that went much simpler. I’m actually happier with the row #…I’ve never seen anyone BB Row even 250 at my gym. I’m willing to be there’s 10x as many people out there that’ll bench 300 as there are that will row 300. [/i]
March 2, 2011
BB DL: 4251 4451 4601 NEW PR!! 4701 NEW PR!! 500*X juuuuust missed.
notes: GREAT session. I barely missed 500. I had it about 3" from lockout and could NOT get it higher for the life of me. It’s ok, it gives me something to chase.
March 3, 2011
BB Incline: 2651 [b]2751 NEW PR!![/b]
Pullups: 251 451
notes: PR Week ends with a new record on incline bench. I was going to try for pullups, but it makes more sense to try at the end of the cut when I’ll be 25 lbs. lighter.
March 6, 2011
BB Squats: 2755 3005 3153 3352 315*3
BB Snatches: 95:20x1
[i]notes: Good session. Getting form down on the snatches, so I did 20 1 rep sets. Need to take a wider grip, I was WAY too narrow on them. Also on 5 of the attempts one of my feet ended up too far forward at the end of the movement.
I love snatch! LOL! For real though, snatches are awesome. They’re painfully hard, and like hang cleans, you’ll get swole up from the floor up as well as cut up from the nut up! Every time I do Oly lifts I feel like I just sprinted, I love them! I recently threw hang cleans into my shoulder routine, and I’m loving the results. good conditioning work, plus I’ve noticed more trap mass, especially the rear delt/trap meeting area if that makes sense! Good work, and keep us updated with the cut!
Highs:
Deadlifts: 4701 (3/2/2011)
Squats: 4001 (2/27/2011)
BB Flat Bench: 340*1 (2/28/2011)
Romanian Deadlifts: 4351
Rack Pulls: 5152 9/23/2010
BB Front Squat: 2751
Lumberjack Squats: 2502 (2/16/2011)
BB Box Squats: 3151
Leg Press: 7002 (12/5/2010)
Pullups: 851
BB Rows: 3201 (2/28/2011)
DB Rows: 1303
Cable Rows: 2103 2/14/2011
BB Incline: 2753 3/3/2011
DB Incline: 1153 11/29/2010
BB Decline Bench: 3001
DB Decline Bench: 1202 9/2/2010
DB Flat Bench: 1203 8/10/2010
Rack Lockouts: 3251
DB Seated Press: 851
BB Standing Press: 1751
Run: 10 Miles
7KG MB Slam Tabatas: 165
14KG KB Swing Tabatas: 67
[quote]hlss09 wrote:
I love snatch! LOL! For real though, snatches are awesome. They’re painfully hard, and like hang cleans, you’ll get swole up from the floor up as well as cut up from the nut up! Every time I do Oly lifts I feel like I just sprinted, I love them! I recently threw hang cleans into my shoulder routine, and I’m loving the results. good conditioning work, plus I’ve noticed more trap mass, especially the rear delt/trap meeting area if that makes sense! Good work, and keep us updated with the cut![/quote]
thanks! Yeah I agree; I’m huffin & puffin after the snatches. I’m doing hang cleans, possibly tomorrow, if not on my other upper body day. One way or another I’ll be doing them 
March 7, 2011
BB Flat: 2258 2654 2952 3102 3002 2853 2755
BB Rows: 2754 2853 2953 305*2
Hang Cleans: 115x1: 20
notes: Feel VERY flat. Tried warming up a lot before initial benching sets, but I just felt drained the whole workout. Probably CNS hangover from last week. Not good times. Lost a rep on a couple sets, but wasn’t a complete disaster. Hang cleans really wiped me out too. Just getting form on them right now.
