9-10-2009
Box squats-135x5 225x5 300x2x10 sets
conditioning (lol) seems to be improving- not at all winded
Step ups-45x10 65x10 85x10 each leg
Reverse hypers-90x10 110x10 140x10 180x10x2 sets
Incline Sit ups-3x15
4-Way neck-90x20x4 sets
9-12-2009
Inclines-135x10 185x5 205x5 225x3 - all paused, no spotter so racked it after 3
Nose breakers (olympic bar)- 95x12 105x10 115x8 125x6
pushdowns-3x30
9/14/2009
Squats-135x10 225x5 275x2 315x2 345x5x4 sets 395x3(belt)- no spotter so didn’t pause third rep like I usually do
DL (standing on 100#)-245x3 345x2 435x1 (added belt) 455x1 470x1
had a little left but wanted to set a base PR, will crush next time.
I am doing a different meet- on December 5 USAPL VMI Powerlifting Classic
9/16/2009
Bench- 135x10 185x5 225x3 255x5x4 sets 285x3 (used wrist wraps)- all reps paused
Close grip-225x5 245x3- all paused
side raise-25x10x3 sets
Cable row-165x10 195x10 225x10
Hammer curl-45x15x3 sets
elliptical- 20 minutes at 75% max heart rate
9/21/2009
Squats-135x10 225x5 275x2 315x2 350x5x4 sets 400x3 (belt)
DL-405x5 singles
9/22/09
Bench-135x10 185x5 225x3 260x5x4 sets 295x1 (wrist wraps) 315x1 (wrist wraps) - all paused; very good except for last single let myself get a bit flattened out
Close grip bench-225x3 250x3 265x3 (touch and go)
Cable rows-180x10 210x10 240x10- though last one got a bit sloppy
Wrist roller-25x4 sets
Bike- about 20 minutes
9/23/09
Box squats-135x10 225x3 275x2x12 sets (wore loose belt for these)
Back raise-bwtx20 45x20
Incline Sit ups-2x15
A friend was doing clean and presses so I jumped in
155x1 175x1 195x1 215x1 225x0- couldn’t turn wrists over
9/25
Speed bench-135x5 205x3x8 sets
Pushdowns-3x10
Plate raise-55x8x3 sets
Pulldowns-165x12 180x12 195x12
Kettlebell curl-40x6x2 sets eahc hand
rowing machine-about 12 mins lats kept cramping up though
9/27
Squats-135x10 225x5 275x2 315x2 350x5x2 sets 355x5x2 sets (forgot it was 355 this week until halfway through) 407x3 (belt)
Deadlifts-315x2 405x1 (belt, from here on) 422x2 447x1 472xmissed at knees
First time in like 4 years I’ve missed 470. Will go back to doing deadlifts on a separate day doubling up obviously isn’t working.
9/29
Bench-135x10 185x5 225x3 265x5x4 sets 285x1 305x1 (all paused)
Close grip(only last rep each set paused)-225x5 245x5 275x2(going for 3 but too tired)
Giant set:Front/Side/Rear dumbbell raise-15x20/20/20x2 sets (20 reps of each per set without rest)
Wrist roller-25x2 sets 30x1 set
10/1
Squat-135x10 225x5 275x2 315x2
Deadlift off 100#-245x5 335x3 395x5x2 sets (loose belt)
Dumbbell rows-100x10x2 sets 110x10 each side
Back raise-bwtx20 50x20
Sit ups-bwtx50x2 sets
Neck harness-50x30 55x30
10/5
SQ: 135x10 225x5 275x2 315x2 360x5x4 sets 410x1(belt)- no spotter so racked it after 1st
neck work
felt heavy as fuck, will take next week as down week, I think I’m overtrained
10/6
Bench-135x10 185x5 225x3 270x5x4 sets 290x1 (all paused) 305x3 (wrist wraps/ not paused)
Close grip-225x6x3 sets- tired from regular bench so didn’t go too heavy
Machine shoulder press- 5 reps at second pin, then at each pin until 9th pin, then pyramided back down (75 total reps)
Reverse curls- 65x10x2 75x10
Wrist curl-35x15x3 sets
Elliptical-20 minutes
10/8
Squats-135x10 225x5 275x3 315x3
DL(standing on 100#)-245x3 335x3 410x5x2 sets (belt)
DB rows-100x10 105x10 110x10 each side
straight leg situps-bwtx15x3
Neck harness
10/11
Speed bench-135x10 205x3x4 sets(close) 225x3x4 sets (wide)
Bradford press-100x10x3 sets
Pushdowns-130x15 160x15 175x15 190x15
Hammer curl-55x8 60x8 40x20