bench
1x5 185
1x5 195
1x5 210
1x5 225
1x5 +4 235
rotator bar pulldowns
3x12
skull crushers
3x15
More toys showed up today via a training partner. (10) 45% steel plates, (6-8) 25s, handful of 10s, 5s & deuces, assorted bars (fat bars, ssb, etc), prowler, metal blocks for block pulls. We’re getting to the point where we need more space. Considering looking at possible warehouse space.
it’s saturday, must be squat day…
squats
1x5 235
1x5 270
1x5 +2 310
camber bar squats
5x10
camber bar gm
4x6
squatted in training partners oly shoes (1/2 size too big). hit depth without really trying.
Must.Get.Some.
speed bench / oh press
speed bench w/weight releasers
8x3 185 (+50#/side)
fat bar 3bd lockouts
5x3
oh press
1x5 100
1x5 105
1x5 115
bb row
4x6
food party with teammates. nfl & food. need a tums about now.
dl
1x5 255
1x5 295
1x5 335
rack pulls
5x3
bb curls
2x20
bench
1x5 185
1x5 195
1x5 210
1x5 225
1x5 235 (5th rep paused @ 3 seconds), then did 5 more reps unpaused.
rotator bar pulldowns
3x12
skull crushers
3x15
squats
1x5 270
1x3 310
1x1 +2 345
1x1 365
1x1 415 (knees wrapped) PR!
It was apparently an ugly unrack from the mono. Was told I gm’ed it out. Got chest up and started down the second the mono arms cleared. Partners gave up command. Felt no struggles on the way up.
ssb squats
5x10
was set to do good mornings but we decided to clean room. looks perty now.
these shoes allow me to hit depth much easier. moved my feet in a little. my hips are very appreciative. my chuck’s are sad and feeling neglected.
Wow, great lifts man. I gotta head in your direction!
speed bench / oh press
speed bench w/weight releasers
8x3 185 (+50#/side)
fat bar 3bd lockouts
5x5
tricep death
in succession 1x5, 1x5 1bd, 1x5 2bd, 1x5 3bd, 1x5 4bd, 1x5 5bd, 1x5 4bd, 1x5 3bd, 1x5 2bd, 1x5 1bd, 1x5
oh press
1x5 115
1x3 120
1x1 +2 130
bb row
4x6
DL
1x5 295
1x3 335
1x1 375
1x1 405
0x1 415
0x1 415 Dammit. Bar kept getting out in front of me. Well, that and I’m a pussy. Can’t get
past 405. may have to try 410 or 415 instead of 405.
Deficit on 2 plates
3x6
BB Curls
2x20
bench
wanted to work toward a single. took my time getting there. help with form is paying off
1x3 185
1x3 195
1x3 210
1x2 225 (2nd rep paused)
1x2 235 (2nd rep paused)
all reps paused. did a lot of reps but it was fun and a good gauge for next month.
1x1 255
1x1 265
1x1 275
1x1 285
rotator bar pulldowns
3x12
skull crushers w/tricep bar
3x15
after a nice week’s rest and eating too many girl scout cookies.
Squats
1x3 280 (was supposed to be 260)
1x3 300
1x3 335
ssb squats
5x10
gm
4x6
We’re hosting a push/pull meet tomorrow at our gym (Gold’s Gym, WDM, Ia). Will help out (judge/load plates, whatever). Should be a blast. Only 5-6 guys from our 22nd Street Barbell crew will be lifting. Mainly the newer guys to get their feet wet. A couple veterans from our crew are settling a bet at 242. Let’s hope for some PRs and no injuries.
Great job on the squats! It’s coming along nicely! Bench will too!
deadlift
1x3 280
1x3 320
1x3 360
deficit dl
4x6
bb curls
2x20
Found out some of the rubber 45s weight lite. Used metal plates for bench.
Bench
1x5 190
1x5 200
1x5 215
1x5 230
1x5 +3 240
5th rep on each set was paused.
Rotator bar pulldowns
3x12
Tricep bar skull crushers
3x10
squats @ 7:30am
ssb squats
1x5 245
1x5 285
1x5 315
front squats (narrow)
4x10
camber bar gm
4x6
speed bench
8x3 155 w/40# chain
tricep 3brd
1x3 225
1x3 255
1x3 275
1x3 295
1x3 315
OH press w/cambered bar
1st rep, apparently lost tightness. Bar wobbled on way down and caught me across the bridge of nose. That bar has a some pretty gnarly knurling. Tore a chunk of skin out of nose. Almost impossible to tell wife about it and not laugh. She called me a dumbass. Ego only thing that really got hurt. Now I have a mission to beat that f’in bar.
deadlift
semi-sumo (shins to the rings)
1x5 260
1x5 300
1x5 340
rack pulls
4x3
bb curls
2x10
squats after a hectic week
1x5 280
1x3 315
1x1 355 (felt heavy at the bottom)
squats
3x10
gm
4x6
2x10min in hot-tub
deadlifts. wanted to pull sumo for shits & giggles. wife & I got moved, a lot of stuff still in boxes. worn down but not out. 2nd week back @ sumo.
1x5 300
1x3 340
1x1 380
0x0 405
deficit (conventional)
3x6
bb curls
2x20