06/13/10:
CGBP: “151lbs” (x13) - no improvement
Chins: BW (8/8/7) [5 mins]
Squat: 256lbs (5/5/4) [5.5 mins]
Banded Tricep Extensions: MM (2x20)
06/14/10:
OH Press: “122.5lbs” (3x7) [5 mins] - last set got tough toward the end
Deadlift: 226lbs (“x10” = 6 + “3” + 1)
Rows: “101lbs” (3x13) - long breaks
Bicep Curls: “56lbs” (18/19)
06/16/10:
Bench: “135lbs” (x5); “155lbs” (x5); “175lbs” (x5) [3.5, 4.5 mins] - the bar speed on “175” was good but it was tougher than it seemed
Chins: BW (3x8) [6 mins] - lost of bad reps and cheating, even the first rep was hard
Squat: 256lbs (5x5) [5.5 mins] - got tough toward the end, but form was pretty good throughout
Forearm Curls: “45lbs” (2x20)
Banded Tricep Extensions: MM (3 sets, various grips, failure and then some on each)
Doing Bill Starrs for bench, but I think I’m going to add 2 sets of CGBP afterward. I need more volume for sure.
06/18/10:
Bench: “117.5lbs” (x5); “138.5lbs” (x5); “159.5lbs” (x5); “181lbs” (x5) - “181” was definitely tough
CGBP: “146lbs” (2x10) - these were very doable
Deadlift: 226lbs (5+2+1+1+1) - horrible, worse than last time
RDL: 176lbs (2x10) - not TOO bad
06/20/10:
OH Press: “131lbs” (4x5) [5 mins] - meh, got all the reps but increased the breaks by 30 secs; still tough
Rows: “101lbs” (3x13) [4 mins] - not bad
Squat: 261lbs (5x5) [6 mins] - form was off, but I think I improved it as the sets went along
Curls: “56lbs” (20/21)
Lying Abs: BW (2x20) - long break because I was lazy
06/21/10:
Bench: “118.5lbs” (x5); “140lbs” (x5); “161lbs” (x5); “183.5lbs” (x5)
CGBP: “151lbs” (2x11) - 2nd set to failure
Chins: BW (3x8) [5, 5.75 mins]
Deadlift: 138.5lbs (x5); 166lbs (x5); 193.5lbs (x5); 221lbs (x5)
RDL: 176lbs (2x10) [35lb plates] - had to reset grip 2 times during 2nd set
MM Flies: 2 sets x failure
Hamstring Curls: 50lbs (x13); 60lbs (x8)
MM Tricep Extensions: 2 sets x failure
06/24/10:
Bodyweight: 168.2lbs waking up pre-shit, I’ve lost weight
OH Press: “138.5lbs” (3/3/3/2+1/2+1) [4.5/5/5/5.5mins]; “121lbs” (x8) - “+1” were Push Presses
Rows: “106lbs” (3x13) [long breaks] - these were tough
Squat: 266lbs (5/5/5/5/4) [6.5/6.5/6.5/7.5mins] - didn’t fail, just gave up on that last rep
Forearm Curls: “45lbs” (2xfailure)
06/25/10:
Bench: “98.5lbs” (x5); “120lbs” (x5); “142.5lbs” (x5); “163.5lbs” (x5); “185lbs” (x4) - failed
Chins: BW (3x8) [7 mins] - not bad if I keep the form strict
Deadlift: 142.5lbs (x5); 170lbs (x5); 198.5lbs (x5); 226lbs (x5) - easy, grip slips though
RDLs: “191lbs” [35lbs] (2x10) - not bad
MM Tricep Extensions: 2 sets x failure
MM Chest Flies: 2 sets x failure
Hamstring Curls: 25lbs (xfailure); 35lbs (xfailure)
06/27/10:
OH Press: “126lbs” (4x7) [6 mins]
Squat: 266lbs (5/4) - didn’t eat enough
Rows: “111lbs” (3x13)
06/29/10:
Bench: “98.5lbs” (x5); “120lbs” (x5); “142.5lbs” (x5); “163.5lbs” (x5); “185lbs” (x4.5) - could have gotten 5 on “185” but my brother gave me a premature spot
Bench: “135lbs” (3x10) [5 mins]
Squat: 266lbs (5/5/5/5/4) [6/6/6/7mins] - first 3 sets were to great depth, all the reps except maybe the 5th in the 4th set were a little high, failed on the last rep of the 5th set
Forearm Curls/Rows: “45lbs” (many sets x many reps)
MM Chest Flies: 20/20/failure
07/02/10:
Bench: “100lbs” (x5); “122.5lbs” (x5); “145lbs” (x5); “165lbs” (x5); “187.5lbs” (x4) - failure
Bench: “137.5lbs” (x10)
Deadlift: 145lbs (x5); 175lbs (x5); 203.5lbs (x5); 236lbs (x5) - 236lbs was heavy
RDL: “196lbs” (x10); “201lbs” (x10) [a little over 5 mins]
Grip Work: various
07/04/10:
OH Press: “131lbs” (7x5) [5 mins] - could have done 1 or 2 more as well I think, nice
Squat: 265lbs (5/5/5/4) - fuck it, Smolov time
Forearm Curls: various
Hamstring Curls: 35lbs (x21); 40lbs (x21)
Keep it up man! You got me beat on the OH Press!
07/06/10:
Bench: “100lbs” (x5); “122.5lbs” (x5); “145lbs” (x5); “165lbs” (x5); “187.5lbs” (x5) - 5th was hard, used a slightly wider grip, dont’ know if I’m going to keep that grip
Bench: “140lbs” (3x10) [4 mins] - not bad at all
Rows: “116lbs” (10/11/11) [5 mins]
Squat: 223.5lbs (4x9) [4 mins] - quads were absolutely burning after that last set, extremely tiring
If you go wide and it feels fine on your shoulders, go for it! I can barely go a little shoulder width or I start to feel severe pain in my wrists, of all places. (regarding benching)
Good job with the squats!
07/07/10:
Deficit RDLs: “196lbs” (2x10) - hard
07/08/10:
OH Press: “133.5lbs” (5x5) [5 mins] - pretty hard, last rep was a long grind
Chins: BW (6/8/6) - meh, didn’t keep time either, went by whatever feel
Squat: 240lbs (5x7) [4.5, 5, 5, 5.5 mins] - pretty hard and tough
Upright Rows: “45lbs” x many sets and reps - for the elbows
07/09/10:
Deficit RDLs: “200lbs” (x10) - lats were tired, so didn’t go for another
07/10/10:
Bench: worked up to “190lbs” for x3 - bad, very weak that day
Squat: I just warmed up, my calf was bothering me, I have to discontinue Smolov for now
07/12/10:
OH Press: “136lbs” (5/4/3) [5.5-min breaks]; “121lbs” (x8,6,8) [long breaks]
Chins: BW (x8); +10lbs (x8, x6) [long breaks]
Deadlift: 153.5lbs (x5); 183.5lbs (x5); 215lbs (x5); 245lbs (x5) - good form but tough
Deficit RDLs: 196lbs (2x10)
Barbell Curls: 45lbs x many sets
07/14/10:
Bench Press: “170lbs” (6x6) [5 mins] - pretty good form, weight was not too heavy
Bent-Over Rows: “121lbs” (3x10) [5 mins] - might discontinue these because of the strain I get on my SI joins
Squat: 266lbs (7x4; 1x3) [5 mins] - weight was heavy, form was bad because of the bum calf, but at least I squatted
07/16/10:
OH Press: “136lbs” (7x4; 1x3) [4.5 mins]
Chins: +(Backpack & 10lbs) (3x6) [5 mins] - heavier than expected
Deadlift: 156lbs (x5); 188.5lbs (x5); 220lbs (x5); 251lbs (x5) - top set a little tough, but not bad
Deficit RDLs: 206lbs (x10) - tough
FG Holds: “105lbs” (6 x 14 steps x 14 steps)
07/17/10:
Squat: 281lbs (8x2, 1x1) [5.5mins between Sets 1-7, 6mins between 7&8, 7mins between 8&9]
Squat: 221lbs (9/9/7+1) [5, ~6 mins]
Left elbow aching badly, right elbow aching slightly.
07/19/10:
Bench: “176lbs” (6x6) [6 mins] - not too tough, I’m very pleased
Squat: 235lbs (7/9/9/9/9) [7,7,9,10mins] - first set was high-bar with Manta-Ray pad; other sets were low bar
07/20/10:
OH Press: “136lbs” (x5,4) [5.5 mins?]; “126lbs” (2 x ??)
Deadlift: Ramped up to 261lbs x 5
Bad workout.
07/22/10:
Bench Press: “181lbs” (6x6) [6 mins] - another PR, tough but not too heavy
Chins: +10lbs (6/6/5)
Squat: 251lbs (5x7) [6/7/7/7mins]
Curls: 45lbs (some sets x many reps)
Good workout.