10-01-09
Average W-O, hoped for more on deadlifts
Conventional Deadlifts
135x3
225x3
275x3
315x3
340x3
365x1
365x3 straps-on
385x1
Pin presses
135x3
185x3
205x2
Seated shoulder presses
95x5
115x5
115x5
135x5
145x5
145x3 (wasn’t perfect reps anymore)
One arm DB row
100x20
Rear delt flies
20x6
25x6
40x6 (was ugly)
10-01-11
Bench press
145x5
155x3x2
185x3x2
205x3x1 or 2
215x3 (no stickie, but not explosive either, and third rep was slower IIRC)
185x6x2
Pullups (alternating stress between arms, only 2 fingers on the handle for the support arm)
a lot
Snatch
95x3
135x3x4
145x1
Incline curls
45x9, last rep was ugly, others were clean
Niiice back as usual…A great V-shape! But the chest? 385x1 Deadlift…you’re near the 400 bench mark.
Chest is lagging, but I already bench 3 days a week, so it should improve, I’ll spend the 3 first months of 2010, focusing on it with low lower body volume. I went back to medium grip. I start alternating between flat and incline once I’m over 230-250x3 on flat bench.
I already did a 405 lbs deadlift x2 or 3 in the past, I even have on film, it was with straps though. I’ll keep working on it later this year. I have problem training deadlifts more than once every 7-10 days.
I also bought some stuff from Biotest, I have yet to see the results. It might be those 24 hours shift that impede my recovery 
Have you tried to hit your pec with a isolation exercise before and after your bench…something like:
Flat DB fly: 2-3x15
Bench press: 2-3x4-6
Pec-deck: 2-3x12-15
Not very good to gain strenght…but you will feel your pec working!
10-01-15
I,BB Monday W-O #1
Pin presses
185x3
205x3
225x3 (pretty awesome to hoist 225 overhead for the first time, lift was sluggish though, I’ll keep the weight the same and focus on exploding them each W-O)
High incline bench press
115x3
125x3
135x3
145x3
155x3
165x3, most lift weren’t as “perfect reps” as I would’ve liked them, but it my first time doing this exercise so I’ll let my CNS get the motor program
Push press, well shoulder were getting somewhat fatigued, so I didn’t lift as much as above even with leg drive
115x1, x3
135x1, x3
145x1, x3
125xa lot
I tryed the face pull and the leg press, just to get the hang for the next W-O. I really like the external rotation feeling on face pulls.
10-01-27
Shit workout on snatch, but much awaited improval on bench
Snatch
95x3x2
115x3x2
135x a couple, but failing to have the desired intensity
Well the plan for the next few weeks would be to work to high speed, high quality reps and I force myself to keep the weight at or under 130 lbs until february 14.
I was sweaty as hell tonight, the bar wouldn’t stop slipping :@
Bench press medium grip
135x3
155x3
185x3
205x3x2
215x3x2
225x3x2 rep PR!! They even were smooth reps with no stickie and I still could see some speed improvement from rep to rep.
Clean
135x3
185x1 + front squatx3 they weren’t even fast
185xfailx3
I dont get how I could get such a good improvement on bench, yet a shitty snatch and clean W-O. Oh well, I won’t try to understand and just keep practicing.
From now on it’s Snatch-Bench-Front squat
10-01-28
Good Workout tonight
Couldn’t start with snatches as intended, all bars were taken.
I started with a few pullups, trying to get a one arm chinup. I did them with the support hand holding the bar with a loose finger, only to get the stability for the CNS not to shut down.
Did some 1 arm DB snatches
50x3
60x3
65x3
I probably wont go higher as the 70’s handle sucks
Finally a bench was free
Bench press, medium grip
135x3
155x3
185x3
205x3
215x3x2, reps were fast and almost “perfect”, but I thought ramping up once more would get me in a stickie.
A “superset” with snatches from the hang alternated with deadhang snatches with the same weight
95x3x2
105x3x2
115x3x2
125x3x2
Front squat
135x3
185x3
225x3
245x3
275x1
Gonna have to keep practicing, because explosiveness wasn’t there and 275x1 almost had a stickie.
Fell the core working nicely during and after one arm DB snatches.
10-01-30
I liked today’s W-O, felt powerful and getting closer and closer to perfect reps.
Hang Snatches superset with deadhang snatch with same weight
95x3x2
105x3x2
115x3x2
125x3x2
Bench press, medium grip
115x3
135x3
155x3
185x3
205x3x2
215x3
225x1 nice and fast
235x1 nice and fast
245x1 I felt the slightest grind
225x2
Front squat with height jumps
135x3
185x3
225x3
245x3
275x2
Gonna start making smaller weight jumps after 185
Made one arm pullups, with slight assist trough out.
I saw the crazyest thing today
There’s a guy at my gym that pays no respect to his CNS, he always go well beyond failure on every exercise stripping weight until his muscles are destroyed beyond possible recovery.
Today, he loaded the bench barbell with 5 or 6 10 pounds plates on each sides, and proceeded to bench until he couldn’t do anymore, then stripped 20 pounds off again and again until he couldn’t do anymore.
Well I used to train like that and wasn’t making much progress, I should just tell him to spare his CNS.
10-01-31
Hang Snatches superset with deadhang snatch with same weight
95x3x2
105x3x2
115x3x2
125x3x2
Bench press, medium grip
135x3
155x3
185x3 paused
185x3 perfect reps
205x3
225x3 nice and fast
235x1x2 nice and fast
245x1 I felt the slightest grind
Front squat
135x3
185x3
205x3
225x3
245x3
265x3
275x1
10-02-01
The usual Snatch-bench-FS, true love
One arm DB snatch
50x3
65x3
Bench press
135x3
155x3
185x3
205x3
215x3
185x5
195x5
200x5
Hang Snatches superset with deadhang snatch with same weight
95x3x2
105x3x2
115x3x2
125x3x2 Felt, very explosive
Front squat
135x3
185x3
205x3
225x3
245x3
265x2
Flared out the feet a little bit more, felt good.
10-02-04
Not a good W-O, but I guess that’s what happens after a 24 hrs shift
Snatch from pins just above knee
95x2
115x2
125x2
135x2
145x2
155x2
165xmiss
135x2 easy
Bench press
135x3
155x3
185x3
205x3x2
225x4 clusters reps, slow
185x3
205x2
Front squat, my best lift for the night
135x3
185x3
205x3
225x3
245x3
255x3
275x3, quite good speed
Snatch from hang
95x4
115x3
125x3
135x3
140x2
145x2
150xmiss
135x2 easy
COuldn’t get in a low catch position
Front squat
135x3
185x3
205x3
225x3
245x3
265x2
Bench press
135x3
155x3
165x3
185x3
195x3x2
Well, wasn’t a good W-O
10-02-08
Bench press
135x3
155x3
185x3x2
205x3x3
225x3
230x3
185x3
Cleans + a few jerks
135
155
185x3 clean only
195x3
Front squat
195x3
225x3
245x3
255x3
275x3x2
Dan Jones once said: " What you can front squat three times, you can jerk it."
He’s crazy!
10-02-10
PR festival!!
First synthroid powered W-O too.
Bench
135x1
155x1
185x3
195x3
205x3
215x3
225x3
235x3 PR!
185x6-8x2
Clean
135x3 + jerks
145x3 + jerks
155x3 + jerks
185x3
195x3
Front squat
185x1
225x1
245x3
255x3
275x3
285x2
295x2
305x1 PR! Was ~slow from the bottom though, but no sticky