10/11/2011
Squat
285x2x2
Adductor/Abductor Machines
215x10x3
Bench Press
195x3x5
215x2x3
Dumbell Row
100x5x2
Face Pull
50x10x2
10/12/2011
Squat
225x2x6
Paused Good Morning
135x5
185x5
Adductor/Abductor Machines
220x10x3
Seated Dumbell Press
45x5
50x5
60x5
70x6 PR+1rep
Dumbell Row
100x5x3
Seated Row
220x5x2
Face Pull
50x10x3
Dumbell Curl
40x5x2
BW 228
10/14/2011
Squat
135x2x2
185x2
225x2
255x1
285x1
315x1 Beltless PR+40lbs
335x1 Beltless PR+60lbs Beats ONpump17 on beltless Squats.
Deadlift
315x2x3
Adductor/Abductor machines
220x10x3
Dumbell Row
110x5x3
Seated Row
220x5x2
Face Pull
50x10x3
Dumbell Curl
50x5x2
BW-228
10/17/2011
Squat
Tweaked somthing in right shoulder on warmups, didnāt feel right rest of day.
245x3x2
265x3x2
Good Morning
185x5
225x5
Adductor/Abductor Machines
225x10x3
Bench Press
195x3x5
215x2x3
Close grip Press
185x5x3
Dumbell Row
100x5x2
Face Pull
50x10x3
BW 230
10/19/2011
Squat
225x2x2 Shoulder still fucked, likely off till monday. clean and press wasnāt bugging it though.
Clean and Push Press
135x1x10
BW 229
10/24/2011
Squat
255x2x4
Adductor/Abductor
225x10x3
Bench Press
205x3x5
225x2x3
235x1x2
Close grip
185x5x2
Seated Row
225x5x3
Face Pull
50x10x3
BB Curl
75x6x1
Shoulder still bothering me on heavier squats (>225) a bit on bench and on curl as well, hoping this heals soon.
BW 230
10/26/2011
Squat
225x2x3 Shoulder wasnāt bothering me on these, took grip in a fingerwidth and focused on being erect. extremely happy about that.
Adductor/Abductor
230x10x3
Deadlift
315x2x2
Push Press
135x2x5
Seated Dumbell Press
40x5
50x5
60x5 shoulder twinging a bit when cleaning the dumbells but otherwise felt fine.
Dumbell Row
90x5x2
Seated Row
220x5
240x5
Face Pull
65x10x3
BW 230
10/28/2011
Deadlift
315x2x6
Speed Pull
225x2x3
Good Morning
225x5x2
Front Squat Partial
225x1x5
Rack Pull from top of knee
315x5x3 Done starting with bar away from knees and back bent to simulate floor Pulls.
Adductor/Abductor machines
230x10x3
Dumbell Row
100x5x3
Seated Row
240x5x2
Face Pull
65x10x3
Hammer curl
50x5x1
BW 236- ate a lot last night
10/31/2011
Squat
255x2x5
Good Morning
185x5
225x5
295x3 PR+20lbs
Bench Press
205x3x5
225x2x3
235x2 PR+10lbs
Close grip against doubled mimi bands
135x5x2
Adductor/Abductor Machines
235x10x3
Dumbell Row
105x5x3
Seated Row
260x5,3
Face Pull
65x10x3
Dumbell Curl
45x10
BW 234
11/2/2011
Squat
225x2
255x2
275x1
295x1
Good Morning
225x5x2
Anderson Squat
185x3x2
Sumo Deadlift
225x5
275x5
Adductor Abductor machines
235x10x3
Seated Dumbell Press
40x5
55x5
65x5
Dumbell Row
100x5x3
Face Pull
72.5x10x3
BW 233
11/4/2011
Deadlift
315x2x6
365x2x3
Speed Pull
225x2x3
Front Squat Lockout (with 5 second Pause on last rep)
315x5
365x5
405x5
Good Morning (paused)
185x5
225x5
Adductor/Abductor
240x10x3
Dumbell Row
105x5x2
Seated Row
260x3
200x5
Face Pull
72.5x10x3
Dumbell Curl
40x5x1
BW 233
Notes-clavicular insertion of Pec Major a little sore after front squat Lockouts, need to focus on holding the bar higher on delts but not on the clavicles.
11/7/2011
Squat
265x2x5
Good Morning
225x4
295x4 PR+1rep
Sumo Deadlift
315x3
Adductor/Abductor
240x10x3
Dumbell Row
110x5x3
Seated Row
260x5 PR+2reps
200x5
Face Pull
72.5x10x3
Dumbell curl
45x5
BW-233
11/9/2011
Pause Squat
245x2x5
Adductor/Abductor Machines
240x10x3
Bench Press
215x3x5
235x2
245x2 PR+10lbs
255x1 PR+10lbs PAUSED
Close Grip Bench With Doubled Minibands
155x3x3 paused
Dumbell Row
110x5x3
Seated Row
220x5x2
Face Pull
72.5x10x3
Dumbell Curl
45x5
BW-233
Notes- bench felt heavy on first set, then got progressively easier, going to try 275 next week.
11/11/2011
Deadlift
315x2x2
365x2
385x1 note grip failing due to shitty school bar
315x2x3
225x2x3
Front Squat Lockout w/5 second hold on last rep
225x5
315x5
405x5
495x5 PR +1plate
Power Shrug
315x5
405x4x3
Overhead Press
135x3x5
Seated Dumbell Press
55x5
75x5
Adductor/Abductor machines
245x10x3
Dumbell Row
110x5x2
Face Pull
72.5x10x3
curls
BW-234
11/14/2011
Squat
275x2x6
Good Morning
225x5x2
Adductor/Abductor
245x10x3
Barbell Row
135x10
155x10
165x10
Face Pull
72.5x10x3
BW 234
11/16/2011
Pause Squat
275x1x5
Adductor/Abductor
250x10x3
Bench Press
135x3
185x1
215x1
235x1
255x1
275xfail
225x2
245x1
265xfail
Dumbell Row
100x5x3
Dumbell Bench
75x6x2
Face Pull
65x10x3
Dumbell Curl
45x5x2
BW 233
Notes-changed ramping protocol, donāt think CNS was activated as much as normal, doing regular ramping next week and trying 275 again.
11/18/2011
Deadlift
315x2
365x1
405xfail (garbage bar)
405x1 (straps)
315x2x10 with 5 second holds at top
Bent over Partial squat(sort of like doing leg press standing up)
225x5
315x5
Front Squat Lockout
225x3
315x3
405x3
455x1 5 second hold
Adductor/Abductor
250x10x3
Military Press
155x2x2 PR +10lbs
135x2x3
Seated Dumbell Press
45x5
55x5
65x5
Dumbell Row
100x5x3
Seated Row
200x5x2
Face Pull
65x10x2
curls
BW 233
11/21/2011
Squat
295x2x5
Good Morning
225x5x2
Standing leg press
315x3x2
Adductor/Abductor
250x10x3
Dumbell Row
100x5x5
Seated Row
240x5x2
Face Pull
65x10x3
curls
BW 232
11/23/2011
Bench Press
215x3x3
235x1
255xfail
265xfail
Slingshot bench
225x1
245x1
265x1
Close grip bench with bands
185x1
165x3
Close grip no bands
185x5x2
Wide grip Bench
185x4
Pause Squat
225x2x2
265x3
Good Morning
135x10x2
Adductor/Abductor
250x10x3
Seated Row
200x8x2
Face pulls
65x10x3
curls
50ās x10
BW 231
11/25/2011
Deadlift
335x3x3
275x2x4
315x2x2
Note- widened stance a couple inches, huge difference in feel off the floor, just need to make this position stronger now.
Front Squat
185x1
225x2x2
Bent leg good mornings
225x3
315x2
Military Press
135x3x2
Seated Dumbell Press
50x5
60x5
Dumbell Row
100x5
Face Pull
70x10x2
BW-236
Note- ate before workout today, hence the extra 5lbs, started to feel like shit after the 2nd set of Mlitary Press, tried to push through but wasnāt happening.