[center]February 28, 2012 Upper / Heavy[/center]
Bench Press: 2503 2703 2903 3003 3153
Pullups: 553 553 553 553 553
Push Press: 2053 2203 235*2
Decent session. 3rd rep at 315 was a bit shaky. Probably leave it there this coming week. Pullups are going well. I want to do something different with them, but I don’t know what. Push press going well, Want 275 by the end of this bulk, will probably have to do them first on a day, maybe the last Wednesay of the bulk?
[center]March 1, 2012 Lower / Light[/center]
Squats: 3154 3253 3353 3502 3651
Hanging Power Snatches: 1353 1453 1553 165X 1453
Wide-Stance Anti-Rotation Chop: 4010 4510
Good session. I’m going to scale back the weight on the squats so I’m not hitting a one rep set at the end of each workout, I’ll probably do 315, 325, 335, 345, 355 or something this coming week. Here’s those chop things I did for the last exercise.
[center]March 2, 2012 Upper / Light[/center]
Incline Bench: 2654 2454 2356
Rope Pullups: 8, 7, 6
Standing Press: 1802 1852 1901 NEW PR!!
Farmer’s Walks: 75*1:00
Good session. No clue why I didn’t increase weight on incline bench here, I wanted to go for 3 rep sets max for the rest of this bulking cycle, see if I can get 300. Rope pullups went well. Standing press hit a new PR. Was taxed by the time I got to Farmer’s at the end.
[center]March 4, 2012 Conditioning[/center]
34.5" Plyo box jumps / seated box jump superset: 15/15
Battling Ropes / Rope Slam S.S.: 60/15 50/15
Wide-Stance Anti-Rotation Chop: 4010 4510
Good session…the rope work gasses me.
[center]March 5, 2012 Lower[/center]
Deadlifts: 4103 4403 4752
Hanging Power Cleans: 1853 1953 2053 215*1 NEW PR!!
Felt great, glad to hit a PR on the power cleans. Was pretty tired after that so I called it a day.
[center]March 6, 2012 Upper[/center]
Flat Bench: 2503 2703 2903 3053
Pullups: 503 503 503 503 503
Push Press: 2103 2253 2353 240*X
Good session, I think I’m done doing the direct arm work, didn’t really have any kind of effect on my arms in any way shape or form. Bench went well, still not sure what I want to do with pullups, I just know I’m getting bored of banging out these sets like that. Narrowly missed 240 on push press…so close.
[center]March 08, 2012 Lower[/center]
Squats: 3203 3253 3353 3452
Hang Power Snatch:1353 1453 1553 165X
Wide-Stance Anti-Rotation Chops:4510 5010
Good stuff…not much to say here…really like the chops. Was a bit tired for the power snatches. Squatting went decent…glad strength is staying
[center]March 09, 2012 Upper[/center]
Incline Bench: 2753 2653 2553
Rope Pullups: 10, 7, 7
Standing Press:1803 1852 1901
Good session, going to keep upping my 3 rep set here. This one tied a record. Next week I go to break my max. Matched standing press record again.
how are the squats coming along, feel right yet?
[quote]caveman101 wrote:
how are the squats coming along, feel right yet?[/quote]
Yeah feels good the last few weeks actually. Box squats and bringing in my stance seems to have helped immensely. Going to see how it feels after a couple months.
[center]March 12, 2012 Lower[/center]
BB DL:4103 4403 4752
Hanging Power Cleans:1853 2002 210X 1854 1358
Bird-Dogs:10, 10
Ab-Wheel: 10
No idea what was up with cleans here, I was just flat. I had no explosiveness at all. Was pissed so I did 135 for 8. Bird Dogs I added in for core work; surprised at how well these worked. Finished with some ab wheeling
[center]March 13, 2012 Upper[/center]
Bench Press:2503 2703 2903 3003 3103
Pullups:553 553 553 553 553
Push Press:2103 2253 2351 2401 NEW PR!!
Going well and progressing here. Finally got 240 on PP, kind of set up the previous sets to get it, took it easy on 235, just went for the single. Getting to 275 from here may be difficult…We shall see
[quote]caveman101 wrote:
how are the squats coming along, feel right yet?[/quote]
how’s it going for you?
[center]March 15, 2012 Lower[/center]
Squats:3203 3253 3353 3503
Hanging Power Snatches:1353 1453 1553 170X 1353
Wide-Stance Anti-Rotational Chops:4510 50*10
Ab-Wheel:10
[i]3rd rep at 350 was a bit iffy; didn’t hit depth. Would’ve gotten red-lighted at a meet, but whatever. I’m still very happy with how squatting has gone for me recently. The numbers are clearly still behind where you’d expect them to be considering I pull a 500 lbs. deadlift. But given that I was struggling with 300 a couple months back I’m happy. I’m going to toss in some more box squats at some point, and this coming week I may do a widow maker with 225.
On the snatches, did you ever attempt something and you know you should’ve achieved it, or gotten whatever it is you were trying for? That was the 170 attempt. I wasn’t tired, I felt strong. I have no idea why I missed. Oh well[/i]
[center]March 16, 2012 Upper[/center]
Incline Bench Press: 2801 NEW PR!! 2653 2553 2253
Neutral-Grip Pullups:308 306 305
Standing Press: 1803 1853 1901
Whooo. Not sure I’m getting more than 280 any time soon so 300 may have to wait til next bulk here. Did some neutral grip pullups after, with weight.Felt good. So did standing press
[center]March 19, 2012 Lower[/center]
Deadlift:4103 4403 4753
Hanging Power Cleans:1903 2003 2103
Bird-Dogs: 10, 10
exhausting session.Not in a bad way, just tiring. I think I’ll go for a 515 pull at end of bulk.
[center]March 19, 2012 Lower[/center]
Deadlift:4103 4403 4753
Hanging Power Cleans:1903 2003 2103
Bird-Dogs: 10, 10
exhausting session.Not in a bad way, just tiring. I think I’ll go for a 515 pull at end of bulk.
[center]March 20, 2012 Upper[/center]
Bench Press: 2503 2703 2903 3003 3103
Pullups: 553 553 553 553 553
Push Press: 2103 2253 2352 2451 NEW PR!!
TRX Rope Pulley Things: 24kg1 20kg1 16kg*4
Side Planks 30 seconds:2
[i]Rolling on the push press now. I’ve been taking a wider stance on them, really makes a huge difference, I feel more stable on the push off. Everything else went well. Felt strong on 300 this week than last. I was thinking after the bench sets, I wonder how many sets of 300+ benching I’ve done. I chased even a single rep for so long, and now I’m regularly over it in triples.
OK, so I saw a couple guys doing these pulley things over the trx with a rope and a kb and decided I was going to give them a try when my next back day came. They were using the 28kg kb, and I figured I'd start with that, but couldn't find it. Holy crap. Good thing. BARELY pulled 24. Going to try and adjust my foot placement. Below is my attempt at 16kg, for four. Ignore the dude in the middle of the shot. Asshole. Actually I'm sure he's a perfectly nice dude. [/i]
[center]March 21, 2012 Sprinting![/center]
100m Sprints:3
60m Sprints:5
Beeeeautiful day out, so I headed over to Harvard’s outdoor track and ran some sprints. I’m going to focus more on speed this year as opposed to endurance. So I’m going to keep it at 100m max most likely. Maybe an occasional 200. Loving the 60s. Got 600m total; honestly was not expecting it to be as taxing as it was. My legs/body was DEAD after this. Hopefully doesn’t effect squatting tomorrow.
[center]March 22, 2012 Lower[/center]
Squats: 3203 3253 3303 3501
BB Hang Snatch: 1353 1453 1553 170X 1355
Wide-Stance Anti-Rotational Chop:5010 60*10
Ok, still sore from sprinting. Actually sore is an understatement. My legs are on fire, exhausted, tense, tight, and stiff. Surprised I actually got 350. Hanging snatches however went pretty well. No idea why I missed at 170. I had it almost all the way, but couldn’t get under it enough I guess. Had plenty of energy, just couldn’t finish it off.