9/10/12
DE Lower
Box Squat, Extra Wide, High Bar, Straps Down
235 + lights x 2 x 8
Sumo Deadlift
265 + lights x 1 x 8
SSB Round Back Goodmorning
165 x 8
185 x 8
205 x 8
225 x 8
9/10/12
DE Lower
Box Squat, Extra Wide, High Bar, Straps Down
235 + lights x 2 x 8
Sumo Deadlift
265 + lights x 1 x 8
SSB Round Back Goodmorning
165 x 8
185 x 8
205 x 8
225 x 8
9/12/12
DE Upper
Speed Bench, 3 Grips
135 + doubled minis x 3 x 9
Military Press
95 x 12
115 x 12 x 2
125 x 10
Dumbbell Row
100 x 10 x 3
Rolling Dumbbell Extension
30 x 12
40 x 12 x 3
Hammer Strength Row
9/13/12
ME Lower
Squat, Suit Down & Wraps
warm up
405, 455 x 1 <~ This used to be an easy warmup (hence the huge jump between sets). Not so much today. My suit was loose enough for me to get depth with no weight. I got almost nothing out of it.
Oly Squat
warm up
245 x 5
275 x 5 <~ Lots of quad soreness has been unleashed. I did very little for my quads over the summer.
…And then I had to leave for work. Didn’t get done nearly as much as I would have liked, and what I did do felt pretty bad. I definitely need to grow back into my suit for the meet Nov. 3, or it could get ugly.
9/16/12
ME Upper
Reverse Band Bench, Doubled Lights <~ bands took off ~135.
warm up
365, 405, 415, 425 x 1 <~ exactly the same as my PR shirted bench.
Close Grip 3 Board
275 x 3
295 x 3
265 x 4 x 4
Barbell Row, Overhand, Wide Grip
175 x 5
225 x 5 x 3
Weighted Chin
25 x 5 x 3
Dumbbell Curlz
9/17/12
DE Lower
Box Squat, Extra Wide, High Bar, Straps Down against lights
260 x 2 x 5
285, 305, 325, 345 x 1
Speed Pull
315 x 1 x 5
45 Degree Back Extension with SSB
75 x 10 x 3
*This was much stronger than it was last time I did it in the spring.
Dimmel Deadlift
185 x 15 x 3
Face Pull
9/19/12
DE Upper
Speed Bench, 3 Grips against Doubled Minis
145 x 3 x 6
Comp Grip: 185, 205, 225 x 1
1-Arm Dumbbell Press
60 x 10 x 5
Cable Row
120 x 10
140 x 10
160 x 8 x 3
Skull Crusher
75 x 10
85 x 10
95 x 10, 10, 8
Fat Bar (aka AIDS bar because it’s dirty) Curlz
.
9/20/12
ME Lower
Squat, Full Gear
warm up
495, 540 x 1 <~ Video two posts down.
*It seems that my squat has dropped ~60 lbs. since April. I’m not too worried about that, because a)I’m not peaked. b)This was only my second time in gear in 5 months. c)My body weight is down ~10 lbs. d)My suit is too loose to be useful.
Oly Squat
225 x 5
245 x 5
275 x 5
…And then I had to leave for work.
Later that night:
Situps
9/23/12
ME Upper
Floor Press, Paused
305, 335, 350 x 1 <~ 5 lb. PR, and the previous PR was done without a pause.
4 Board, Close Grip
295 x 4
315 x 4
325 x 4
Weighted Chins
25 x 5 x 5
[u]Barbell Row, Strict, Wide Grip
a) Dumbbell Side Delt Raise
b) Hammer Curl[/u]
Vid of my 540 squat from last week. I clearly need to sit back alot more.
9/24/12
DE Lower
SSB Box Squat, Extra Wide, Straps Down agains Lights
205 x 2 x 10 <~ Done in about 10 minutes.
Speed Sumo, Straps Down against Averages
260 x 1 x 8
SSB Paused Squats, Close Stance
165 x 10 x 2
185 x 10 x 2
Glute/Hams
9/26/12
DE Upper
Speed Bench, 3 Grips, against Minis and Monsters <~ Slightly more tension than doubled minis.
135 x 3 x 8
Incline Dumbbell Bench
75 x 10 x 5
Lat Pulldown, V-Handle
JM Press
[u]Face Pull
Cross Body Curlz[/u]
9/27/12
ME Lower
Reverse Band Sumo, Averages <~ took off ~100 lbs at the bottom.
495, 525, 545 x 1
Rawr Skwattz
worked up to an easy 315 x 5
SSB 45 Degree Back Extension
75 x 10 x 3
[u]Glute/Ham
Front Squat Holds[/u]
405 x 20 seconds
495 x 20 seconds <~ Almost died, then laid on a bench and convulsed for a few minutes.
9/30/12
ME Upper
Bench, Full Gear
385, 405, 425, -445-
Strict Barbell Row (mimicking stroke in a shirt)
155 x 5 x 3
Floor Press
worked up to an easy 275 x 5
Floor Press w/ 4 Board
worked up to an easy 315 x 5
425 is a tied PR, but much easier this time. For the 445 attempt, I put some jack on the shirt (Katana), which I’ve never done before, and ended up touching to my belly button and getting stapled. The spotters said it was like a front raise. I would’ve had it if I’d just put less jack on the shirt.
My damn memory card was full for the 445 attempt…
10/1/12
DE Lower
SSB Box Squat, Extra Wide, Straps Down against lights
235 x 2 x 10
Speed Sumo, Straps Down against averages
290 x 1 x 6
SSB Paused Squat, Close Stance
215 x 8 x 2
Glute/Ham
Abs <~ I’ve been slacking on this lately.
10/3/12
DE Upper
Speed Bench, 3 Grips, against Minis and Monsters
150 x 3 x 8
JM Press
95 x 8 x 3
Hammer Strength Row Machine
3 plates x 10 x 3
Incline Dumbbell Bench
75 x 10 x 3
Lat Pulldown
10/4/12
ME Lower
RAWRRR Box Squat
335 x 2
345 x 2
355 x 2
365 x 3
375 x 2
385 x 2
*I ended up doing alot more set than I intended because every set seemed be stronger than the last, and I turned out to be alot stronger on this than I thought I would be.
4" Block Pull
405 x 3
455 x 3
…And then I had to go to work.
Later that night:
Situps
10/7/12
RE Upper
Dumbbell Bench, Parallel Grip
55 x 20, 20, 30
Rolling Dumbbell Extension
40 x 10 x 3
Seated Cable Row
120 x 10 x 3
Face Pull
Cable Abs
Dumbbell Curlz
10/8/12
DE Lower
SSB Box Squat, Extra Wide, Straps Down against lights
260 x 2 x 8
Speed Sumo, Straps Down against Averages
315 x 1 x 6
SSB Paused Squat, Close Stance
215 x 8 x 2
215 x 16 (not paused)
Went home because I was near death.
10/10/12
DE Upper
Speed Bench, 3 Grips, against Minis and Monsters
165 x 3 x 6
High Incline Dumbbell Bench
80 x 10, 12, 12
[u]Cable Tricep Extension
Rigged up Lat Pulldown against doubled lights + minis[/u]