21/2/2014
Pause Squat
225x2x5
Bench press
255x3x5
add slingshot
275x6
static hold
315x15seconds x2
CGBP
185x10x2
Deadlift no belt
225x2
315x2
405x2x3-Pr beltless, and felt reasonably easy.
RDL
315x5x2
Pendlay row
225x5x3
Leg curl
80x20x2
Leg ext
100x15x2
Hammer curl
45x10x2
BW-105
Excellent day 90%er, everything feeling good. bench solid but need to watch setup. pulls easy.
24/2/2014
Squat
365x1 w belt
315x3 paused belt
315x3x2
Bench press
245x5x3
CGBP
185x8
135x10
RDL
315x8,5
Leg curl
80x20x2
Leg ext
100x15x2
Pulldown
160x8x2
Hammer curl
35x10x2
BW-105
80%er, Was totally blown out after the RDLs, bench solid. Will 5x5 245 next Monday.
26/2/2014
Pause squat
225x2x5
OHP
155x1
135x5x3
RDL
315x5x2
Pendlay row
225x5x3
Seated DB press
70x10
55x10x2
Hammer curl
40x10x2
Leg curl
95x20,15
Leg ext
135x15x2
BW-106-time to start trimming down
Solid 80%er, everything feeling decent. only one week of training left before meet peaking cycle begins.
28/2/2014
HB squat
225x2x2
Bench press
225x1
255x1
275x2 PR+1rep
275x1
265x2
add slingshot
275x6,4
CGBP
185x10
Deadlift
315x1
415x2 PR+1rep no belt
415x1
405x2
add belt
405x3-was pretty gassed.
GM
225x5x2
135x5
Pull-up
x6,4,4
Hammer curl
40x10x2
BW-106
Solid 80%er, nothing special though. pressing felt ok, deads did not feel as stellar as last week.
3/3/2014
squat
365x1
315x3
275x3x4
225x2x a bunch
Bench press
245x5
230x5x4
Static holds
315x15 sec x2
CGBP
185x10
Seated row
260x10
200x10x2
Bw-106
solid 80%er, will be working squat tech till Monday when I start the cycle leading up to the meet.
5/3/2014
LB Pause Squat
225x2x6
OHP
155x1
135x3x5
Deadlift
365x3x4
BB row
225x8x3
Seated DB press
75x8
50x15
Leg curl
100x20,15
DB curl
45x10
BW-106
Solid 80%er, need to start working heavier squat into Wednesday?s workout, and possibly box squats on Fridays. Deads were good and pressing was solid
7/3/2014
Pause squat
225x2x3
275x2x3
Bench press
225x1
255x1
295xf
add slingshot
295x2
CGBP
185x10
Deadlift
385x3x4
Pull-up
x5x2
Seated row
180x10x2
Hammer curl
40x10x2
BW-106
Solid 80%er, the 295 was real close. but oh well. will be moving into the peak cycle monday.
10/3/2014
Squat
315x1
275x5x5
Bench press
235x1
190x5x5
CGBP
185x10x2
Deadlift
315x5x2
BB row
225x8x3
Leg curl
100x20,12
Leg ext
135x15x2
Hammer curl
45x10
Bw-106
Solid 80%er, bit rushed but all lifts easy, just out of breath by the end.
12/3/2014
HB squat
275x2x2
OHP
135x1
105x5x5
Deadlift
405x1x2
Seated Db press
75x8
50x10x2
Seated row
220x10x3
Hammer curl
40x10x2
BW-105
Solid 80%er, pressing was ok, squats were fine, deadlift was fast.
14/3/2014
Squat
225x2x2
Bench press
155x5
198x1
231x1
253x1
275x3 PR+10lbs
297x1 PR+17lbs
303xf
253x3x2
231x5x2
Deadlift
385x1
315x5x5-was more bored than tired.
Pulldown
150x10x3
Pressdown
55x20x2
Hammer curl
45x10
40x10
BW-106
Solid 90%er, bench felt GREAT, but it always does on the competition bench.
Deadlift was stupidly easy.
17/3/2014
Squat
325x1
290x5x4
Bench press
245x1
205x5x5 paused-still stupid light
CGBP
185x10
Deadlift
225x1
315x1
365x1x2
Seated Row
240x10x3
Leg curl
100x20,18
Hammer curl
45x10x2
BW-106
Solid 80%er, squat a bit unstable, but assuming this is due to a sore adductor. solid otherwise. Bench was quite fast.
19/3/2014
HB squat
225x2x3
OHP
140x1
115x5x5
Deadlift
405x1x2
Seated DB press
75x8
50x10x2
Pull down
140x10x3
Pressdown
60x10x3
Hammer curl
40x10x2
BW-106
Solid 80%er, pulls a touch slow, lower body still sore pressing good
21/3/2014
Squat
225x2x2
Bench press
220x1
253x1
275x3-paused the third
Add slingshot
308x3,2
Take off slingshot
220x5x3
CGBP
187x10
Deadlift
405x1
335x3x5
Pulldown
140x10x3
Pressdown
Some x10x3
Hammer curl
40x10x2
Bw-106
Solid 80%er, stomach felt awful, deadlifts were very easy but could not go to 5?s because of bloating.
24/3/2014
Squat
335x1x2
300x5x3
Bench press
250x1
225x5x5
CGBP
185x10
Pendlay row
275x3x3
DB curl
40x10x2
Pressdown
60x10x3
BW-106
Solid 80%er, squats were not great, need to do more pause squatting on wed/friday. Bench felt great as usual.
28/3/2014
Squat
225x2x6
Bench press
225x1
245x1
275x2
225x2x3
CGBP
185x10
Deadlift (no belt still)
420x1
365x5x3
Pulldown
160x10x2
160x7
Pressdown
70x10x2
60x10
Hammer curl
40x10x2
BW-106
Solid 80%er, was a bit slow on the bench though. shoulders tired i think.
Pulls solid, squats working on the external rotation. stretching is in order .
21/3/2014
Squat
225x2x2
Bench press
220x1
253x1
275x3-paused the third
Add slingshot
308x3,2
Take off slingshot
220x5x3
CGBP
187x10
Deadlift
405x1
335x3x5
Pulldown
140x10x3
Pressdown
Some x10x3
Hammer curl
40x10x2
Bw-106
Solid 80%er, stomach felt awful, deadlifts were very easy but could not go to 5?s because of bloating.
31/3/2014
Squat
350x1
315x3
275x3x3
Bench press
260x1
235x3x5
Had to cut it there due to time.
2/4/2014
Pause Squat
275x3x5
OHP
145x1
135x3x5
Deadlift
405x1x2
Lateral raise
20x10x2
Pulldown
160x10x3
Hammer curl
45x10x2
Bw-106
Solid 80%er, squatting was good, OHP better and pulls easy.
5/4/2014
Pause Squat
275x2x5
Bench press
225x2x5
Add slingshot
295x3
Deadlift
430x1
385x3x5
Pulldown
160x10x3
BB curl
70x10x2
BW-107
Solid 80%er
7/4/2014
Squat
365x1
315x3x2
275x3
Bench press
265x1
245x3x5
CGBP
135x10x2
Pulldown
160x10x3
Hammer curl
40x10
BW-106
Low end 80%er, need to see chiro about back again. Bench happened but was not strong like it should be.
9/4/2014
Pause Squat
275x2x8
OHP
150x1
140x3x5
Deadlift
405x1x2
Pendlay row
225x5x3
Seated DB press
65x10
45x10x2-just to add a little volume, shoulder has been bothering me .
Db curl
45x8
35x8
BW-106
Solid 80%er, back felt much better after chiro visit today.
11/4/2014
Pause Squat
275x2x5
Bench press
225x2x2
Add slingshot
275x5
225x10
Deadlift
440x1
405x3x3
Pendlay row
225x5x3
Pulldown
180x10
Pressdown
70x10
60x10x2
DB curl
35x10x2
Leg curl
100x20x2
BW-108
Solid 80%er, got internet at the new apt today. 1 month out.
14/4/2014
Squat
370x1
330x3x2
315x2
Bench press
275x1
260x1
185x5x5
Hammer curl
50x5x2
-10%er
16/4/2014
Pause Squat
285x2x6
OHP
155x1
145x3x3
Bench press
135x12
Deadlift
405x1x2
BB row
225x5
pulldown
180x10
Pec Deck
somex30
Shoulder raise machine
somex30
Hammer curl
50x5x2
low side 80%er
Bw-107.4
19/4/2014
Pause Squat
275x2x4
Bench press
205x5x5-felt off
Deadlift
405x1
455x1
430x3x3 PR+25lbs
Pendlay row
225x5x3
Bench press
225x3x3-feeling better
275x1-not terrible.
Pressdown
60x10
70x10x2
Hammer curl
50x6x3
BW-107.5
Solid 80%er, deads felt great, squats were solid and bench felt much better the second time around. thinking the shoulder/pec problem may just be a result of technical error.
21/4/2014
Pause Squat
315x2x2
295x2x2
275x2x2
GM
185x5
135x8
Bench press
185x1
225x3-chest still hurts, has for about 2 weeks now, not 100% on it but thinking itās irritation/strain in the pec minor, cutting out all pressing for next 5-7 days, see if it resolves itself.
Pressdown
70x10x3
Pulldown
160x10x3
pec deck
some x 50
BW-107
Solid 80%er, aside from chest pain. need to get that fixed up in short order if i want to press anything decent at the meet on the 10th.
25/4/2014
Pause squat
275x2x3
Bench press
135x5
185x2
barx50x2
Deadlift
405x1
465x1
440x3 PR+10lb
440x1
Pulldown
180x10
160x10x2
Pressdown
70x10x2
60x10
Hammer curl
45x10
Leg curl
100x20x2
BW-107
Solid 80%er. stomach felt terrible all workout, plus being tired from splitting/piling wood last 2 days, still pr.
next week will be interesting.