[quote]Astar wrote:
Awesome work on the meet man, a 3 times BW dead for an openner is badass! I also agree that you should do a full meet[/quote]
Thanks Astar! There were no follow up lifts though, so IDK how badass that actually is.
mon 12/27
warm up: back raise, decline situps, DB swing, lunge
squat - belt for 365 set
135,225,315,365x5, 315x10, 225x35 (ugh)
walking lunge - DB weight, steps per side. straps for 120s
55,75,100,120x9
zercher back raise - cambered bar
45,95,135,185x10, 135x15
decline situps
45,45,100,100x10
stretch
Squatting was good today. 225x35 was tough due to breathing difficulty… with more practice 40 reps is doable. Lunges were great but I was already hurting from the squats and saw lots of bright floaters and flashes after each set. Back is acting up a little so I will pay more attention to my sitting posture.
tues 12/28
warm up: mini band stuff, AVG shoulder traction
pin press - nose level
95,115,135,155x5, 135x10
pullup
BW,25,45,70x5, 45x10
dips
BW,45x10, 90x6, 135x7 (PR +1 rep), 90x15 (PR +1 rep)
HS DY row - pps, one handed
2,3,3.25x10, 4x6, 3x15 (squeeze and hold at the top)
DB curl/rolling DB extension
30,40,50x10
other arm shenanigans
Good pressing day. I like the pin presses. Dip PRs were nice… I held the plates behind my legs on the 90 down set and it really changed the mechanics of the lift for the better. Pausing at the top for DY rows was a good idea as well.
damn son, why the 225x35? that sounds very pumpy and hurty lol.
[quote]2-SCOOPS wrote:
damn son, why the 225x35? that sounds very pumpy and hurty lol.[/quote]
It’s fun! You’re right tho, pumpy and hurty haha.
mon 1/3
warm up: back raises, decline situps, DB swings, deep walking lunge
conv dl - belt for 405 set, no straps
135,225,315,405x5, 315x15 (DOH & beltless)
SSB box squat - wide stance, belt for 335 set
65,155,245,295,335x6, 245x15
nautilus calf raise
superset
leg extension/seated leg curl - reps only
10,10,15+5,35
stretch
2 days off feels like forever! Conv deads were good. Did some DOH work for my grip but my quads and back were hit hard as well. Box squats were good. High-rep down set was fun but taxing. High rep extensions/curls pretty much did me in.
2011 gym-lift goals, belt and wraps ok:
545 squat
315 bench
585 dead
475 SSB squat
Ordered some squat shoes that should hopefully be here in time for squat day on Thurs. Pretty interested to see how they work out.
Also going to try out a new scheme for my main lifts: work up to a single, then a 3-5 rep down set and another 10+ rep down set. The trick will be to stay away from hard, grinding singles so I don’t fry myself.
1/4
warm up: mini band stuff, AVG shoulder traction
bench
135,185,205,225x5, 205x8
med NG cable row
superset, 10 reps per set
incline bench
95,135,155x10, 185x4x3, 135x12
cambered bar shrug - straps at 425 and above
245,335,425,475,515x10, 425x15, 245x30
cable fly
5 or 6 sets, 10-20 reps
DB pullover
40,55,75,85,85,85x10
rope curl/pressdown
3 sets, 15-40 reps
Another good pressing day. Mis-grooved 8th rep at 205, sadly. Changed grip width from set to set on inclines and definitely prefer a half-thumb length from smooth. Shrugs were great, really feeling the upper back work. Flys, pullovers and arm stuff for fun.
1/6
warm up: back raise, decline situps, DB swing, walking lunge
SSB Sq - belt at 335, sweet new shoes
65,155,245x5, 295,335x3, 365,385,405x1 (PR +20lbs), 355x5 (PR +2 reps), 245x20
walking DB lunge - weight and steps per side, straps at 110
BW,60,90,110,130x10
step-up/back raise/calf raise circuit
2 sets
stretch
So today was a hard reminder of why I prefer to deadlift on Thursdays and recover over the weekend… my back is shot from tail bone to skull. I’m just going to do a few 3-day weeks until things are back to normal. That being said, today was a good day! Haven’t had any PR’s in a while it seems. 405 was ok, though my poor upper back rounded a little (still very sore from Tuesday). The down sets went fine… could have had more at 245 but my heart was not in it. Or maybe that was my lungs? Walking lunges were good until the 130s. I wanted to give up at 5 steps but there was no one around and I couldn’t live with myself if I gave up so there it is.
My elitefts straps are nearly chewed through… not very impressed with their durability seeing as I got them in August. Probably going to order some APT straps and wrist wraps as the elite wrist wraps are also packing it in. I got the Wei-Rui shoes from MAXbarbell for $77 shipped and they are impressive. Sticky, solid soles and thick leather with a softer leather lining. Very nice for the money. Check them out if you’re looking for squat shoes.
Vid:
That was a seriously deep SSB squat. Congrats on the PR!
[quote]jakerz96 wrote:
That was a seriously deep SSB squat. Congrats on the PR![/quote]
Gotta get that rebound, baby!
I’ve been following your training log for a while. Your lifts are pretty sick. It’s funny how lunges work. For me at least, it feels like I can go as heavy as I want as long as it’s under 5 reps. Anything over that and it get exponentially harder. Are you really 27?
Hey man, catching up on your training, good job on the push/pull, like others said, now a full meet…squat is the most fun after all 
[quote]165StateChamp wrote:
I’ve been following your training log for a while. Your lifts are pretty sick. It’s funny how lunges work. For me at least, it feels like I can go as heavy as I want as long as it’s under 5 reps. Anything over that and it get exponentially harder. Are you really 27?[/quote]
I hear ya. The legs usually seem up for whatever weight I use. The traps and lungs protest the most and are the limiting factor. Good for building character though, and left leg sweep seems to be catching up with right leg sweep… I think this is due to the single-leg work.
Yes I am 27 
getting old.
[quote]ED3180 wrote:
Hey man, catching up on your training, good job on the push/pull, like others said, now a full meet…squat is the most fun after all :p[/quote]
It sure is!
In the SSB vid, are those weight lifting shoes you’re wearing? I could just be seeing things, but they kind of look like them.
Awesome job on the squat too!
[quote]ebomb5522 wrote:
In the SSB vid, are those weight lifting shoes you’re wearing? I could just be seeing things, but they kind of look like them.
Awesome job on the squat too! [/quote]
They sure are. Makes the lift much more comfortable, but exposes my pathetically skinny ankles. Definitely worth it… I will probably be wearing these from here out except for wide-stance box squats.
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
In the SSB vid, are those weight lifting shoes you’re wearing? I could just be seeing things, but they kind of look like them.
Awesome job on the squat too! [/quote]
They sure are. Makes the lift much more comfortable, but exposes my pathetically skinny ankles. Definitely worth it… I will probably be wearing these from here out except for wide-stance box squats.[/quote]
Hmm, very very cool. I am thinking about picking up a pair, you may have just convinced me to.
[quote]ebomb5522 wrote:
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
In the SSB vid, are those weight lifting shoes you’re wearing? I could just be seeing things, but they kind of look like them.
Awesome job on the squat too! [/quote]
They sure are. Makes the lift much more comfortable, but exposes my pathetically skinny ankles. Definitely worth it… I will probably be wearing these from here out except for wide-stance box squats.[/quote]
Hmm, very very cool. I am thinking about picking up a pair, you may have just convinced me to. [/quote]
You won’t regret it! Check out the MaxBarbell shoes… cheap and sturdy as far as I can see.
1/10
warm up: mini band stuff, AVG shoulder traction
pin press - nose height
95,115,135x5, 155x3, 175x1, 185x1, 165x5, 145x10
pull up
BW,25,45,70x5, 90x3, 100x2, 115x1, 90x3, 45x13
dips - plates behind legs
BW,45,90,135,135x6, 45x20
HS DY Row
superset, 10 reps
pullover-extension/DB curl
5 sets or so
pushup/rope curl
4 sets, 10+ reps
stretch
Pressing went very well today… feeling much more explosive off the pins and really felt the shoulders and tri’s working on the 145 down set. Pull ups were also good… managed to not tweak anything in the shoulders, which I appreciate. Dips were ok with the plates behind my legs but I feel like the shoulders are a little more vulnerable this way. Pullover-extensions with the DBs were great! Hit the tri’s from both ends.
Took some pics after lifting but I cannot be seen under fluorescent lights grrrr. Maybe this summer after some sun I’ll post some.
1/11
warm up: lower usual
sumo dl - belt at 495
245,335x5, 445x3, 495,515,535x1, 445x5, 335x10 (DOH, beltless)
SSB box sq - wide stance, beltless
65,155,245,295x10, 245x20
dip belt calf raise
superset
seated leg curl/extension
4 sets, 15-25 reps (no extended sets)
stretch
Yet another decent deadlift day. 535 was pretty smooth and the down sets went as planned. SSB squatting was good… the 20 rep set fried my mid/upper back. Can’t wait to get back to my regular schedule next week so there is a day between pullups and deadlifting.