11/28/2011
Squat
315x1x6
Good Morning
225x5
275x5
Adductor/Abductor
255x10x3
Dumbell Row
110x5x3
Face Pull
65x10x3
Dumbell Curl
50x10
BW-234
Notes-Squats felt good, strong off the bottom, not bending over too much until last set, almost ready for 365 when i use a belt next.
11/30/2011
Bench Press
165x3
195x3
215x7 PR+2 reps
245x1x4
Note- fixed bench setup, less arch and tightening the back at the base of the traps and lats directly beneath the touch point.
Wide grip Press
185x3x3
Close-grip Press
185x5x4 Pausing last rep
185x4
Pause Squat
255x2x4
Adductor/Abductor machines
255x10x3
Dumbell Row
100x5x3
Seated Row (pause @ contraction to feel spot to tighten during bench)
200x5x2
Standing cable row (done like lowering of bench press, focusing on same spot in back as on the bench press)
65x10x3
Seated cable Shrug
120x10x3
Dumbell Curl
55x10
BW-234
12/2/2011
Deadlift
365x3x3
315x2x5
Anderson good morning
135x2
225x2
315x2
Military Press
135x3x2
Adductor/Abductor
260x10x3
Note-was feeling like garbage and left arm was raising issues so cut the day short.
BW-234
12/5/2011
Squat
325x1x4
345x1 PR+10lbs beltless
Note-345 felt decent, got a little bent over but nothing major, looking like 365+ with a belt.
Good Morning
185x5
225x5
Adductor/Abductor
260x10x3
Barbell Row ( done as start of deadlift into row)
225x5x3
Seated Row
200x5x2
Face Pull
65x10x3
Dumbell Curl
55x10
BW-234
12/7/2011
Afternoon
Bench Press
225x7 PR+3 reps
255x1
265x1 PR+10lbs
No support pressing, inner elbows were feeling funny.
Pause Squat
225x2x3
Night session
Pause Squat
275x2x3
Barbell Row
185x5x2
Seated Row
200x5
160x5x2
Dumbell Curl
50x10
Hammer curl
45x10
BW-232
12/12/2011
Squat
135x3
185x2
225x1
275x1
315x1 add belt
365x1 PR+20lbs
385x1 PR+40lbs
405xfail - got bent over and couldnāt grind it out.
Deadlift
225x1
315x1
405x1
455xf,f
Adductor/Abductor
265x10x3
Seated Row
200x5x2
Dumbell Curl
50x10
BW-235
Nice squatting and benchingā¦trying to get to 275 myself.
justice-finally made it.
12/14/2011
Bench Press
225x1
245x1
255x1
275x1 PR+10lbs
curls
Notes- inner elbow on right side was suffering a bit of impingement, must look and see what we did for it before so it goes away.
12/16/2011
Deadlift
405x1
440xf,f
365x2
315x1
Speed Pull
225x2x5
stiff leg deads
135x5
225x5
275x3
Parallel box Squat
225x3
275x3
315x3
Military Press
135x2x3
Barbell Row
185x5x3
hammer curl/curl
notes-for radial nerve impingement, foam rolling seems to help.
BW-238
Haha nice man.
12/20/2011
Mock meet
went 165/115/180 for 460kg total raw PR+20kg total
1/5/2012
Bench Press
205x3x5
215x2x3
Wide grip Press
165x5x2
Close grip Press
185x3x3
Speed Deads
225x2x5
Squat
225x2x5
Bench Rows
65x10x3
Adductor/Abductor machines
265x10x3
Notes- decent return from layoff session, heavy deads tomorrow.
1/6/2012
Deadlift
365x1x7
Dimel deads
225x6x2
Good morning
135x5
185x5
225x5
275x5
Squat
185x2
225x2x2
Military press
135x2x3
Adductor/Abductor
265x10x3
Pull up
bwx2x3
Dumbell curl
40x12
BW 245
1/9/2012
Squat
295x2x5
315x1x3
Deadlift
325x2x5
345x1x3
Good Morning
225x5x2
Barbell Row
185x5x3
Dumbell Row
100x10x2
Pull-up
bwx3x3
Adductor/Abductor
265x10x3
Face Pull
65x10x3
Dumbell Curl
50x12
BW 240 down 5lbs from official weigh in
1/11/2012
Bench Press
215x3x5
225x2x2
225x1 misgrooved the second rep, need more shoulder work
Wide grip
175x5x2
Close grip
185x3x3
Speed Deadlift
225x2x5
Squat
225x2x5
Good Morning
185x5x3 strict
Barbell Row
185x5x3
Pull up
3x3
Adductor/abductor
270x10x3
Face Pull
65x10x3
Dumbell Curl
50x10
BW 238
1/14/2012
Deadlift
375x1x7
Dimel deads
225x5x3
Good Morning
185x5
225x5x2
Overhead/push press
135x5x2
135x3
Seated DB press
65x5x3
Pull-up
3x3
Dumbell row
100x5x3
Adductor/abductor
275x10x3
Face pull
65x10x3
DB Curl
50x12
BW 240
1/17/2012
Squat
295x2x5
315x1x3
Deadlift
325x2x5
345x1x3
Pull-up
3x3
felt shitty, had to cut session.
BW-240
1/18/2012
Bench Press
225x3x5
235x2,1,2 wasnāt sure on second set, third set felt easier.
Wide grip bench
175x5x2
Close grip Press
185x3x3
Speed deads
225x2x5
Squat
225x2x6
Good morning
225x5x2
Barbell row
225x5x3
pull-up
3x3
Adductor/Abductor
275x10x3
Bench row
65x10x3
Barbell curl
135x4
dumbell curl
50x12
BW-237
1/21/2012
Deadlift
385x1x7
Dimel deads
225x5x2
Good Morning
135x5
185x5
225x5x2
Push press
135x3
155x3x2
Seated DB press
70x5
55x5x2
T-bar row
2px5
3px5
4px5
5px4
pull-up
3x3
face pulls
95x10x3
Adductor/Abductor
280x10x3
Db curl
50x10
BW 237
1/23/2012
Squat
255x2x6
Deadlift
335x2x5
355x1x3
Good Morning
185x5
225x5
barbell row
225x5x2
Pull-up
3x3
Adductor/Abductor
285x10x3
Face pull
72.5x10x3
Curl
50x10
BW-239