DE bench:
8x3 @ 95
axle strict press:
3x5 @ 70
1x5 @ 90
1x5 @ 95
1x8 @ 100
bent press:
2x4 @ 35
this was way harder then what i remember it being. 
inverted rows:
30 rep method. maybe i should have counted these. the reps per sets were all over the place.
incline rear delt kickbacks:
2x15 @ 15
need to use heavier weight on this next time
zottman curls:
30 rep method @ 25
again should have counted the reps per set. oops.
missed posting my tuesday workout:
squats:
2x5 @ 135
1x5 @ 185
1x3 @ 225
2x1 @ 275
1x1 @ 295, more of a squat morning as my chest collapsed. i guess that tells me what i need to work on
wide stance goodmornings:
5x5 @ 135
front squats:
4x4 @ 135
and i ran out of time for what else i wanted to do. had to shower and meet some friends.
here was tonight:
axle overheads:
1x6, 5x4 @ 80
bench press:
1x3 @ 145
1x3 @ 155
1x8 @ 160
dips:
2x4
DB fly’s:
2x20 @ 20
front raises:
2x20 @ 10
facepulls:
2x20 with heavy band
skull crushers:
2x20 @ 35
friday nights workout:
speed squats:
6x3 @ 135
deadlifts:
1x5 @ 135
1x3 @ 185
1x2 @ 225
1x2 @ 275
1x2 @ 315
1x1 @ 365
felt weak as shit so i stopped focused on pushing my GF on her workout.
todays workout:
BB overhead press:
2x10 @ 45
1x8 @ 65
1x5 @ 85
1x3 @ 95
1x3 @ 100
1x12 @ 105, rep PR above 100lbs
push/press:
1x2 @ 135
1x2 @ 155
1x2 @ 165
1x1 @ 180, new PR
deadlifts:
1x5 @ 135
1x3 @ 225
1x2 @ 275
1x2 @ 315
1x2 @ 365
8x3 @ 295
prowler:
10 sets of 120ft with a turn @ 90
squats:
4x5 @ 135
box squats:
5x5 @ 185
squats:
3x5 @ 225
belt squats:
1x10 @ 45
1x10 @ 90
1x5, 1x3 @ 135
keystone deads with dumbbells:
3x8 @ 30
standing band crunches:
3x10
DE axle overheads:
6x4 @ 80
bench:
2x5 @ 95
1x5 @ 115
1x5 @ 135
1x3 @ 150
1x5 @ 170
dips, 30 rep method:
10, 5, 4, 3, 8 assisted reps
DB flys:
2x20 @ 20
front raises:
1x20 @ 10
facepulls:
20
and i was spent. had a bit more to do but i could barely lift my arms. i was very happy with that first set of dips though. last time i did 10 reps i weighed 30lbs less.
last nights workout:
DE box squats:
12x2 @ 95
deadlifts:
1x3 @ 225
1x2 @ 275
1x1 @ 315
1x1 @ 385
1x1 @ 320
i havent felt this weak in months.
axle strict press:
2x8 @ 70
1x5 @ 90
1x5 @ 110
1x7 @ 130
axle push/press:
1x3 @ 150
1x2 @ 170
1x1 @ 180
squats:
2x5 @ 135
squats with safety yoke bar:
1x5 @ 165
1x5 @ 205
1x3, 1x2 @ 255
and wow! do you really feel those in your upper back
safety yoke bar goodmornings:
3x8 @ 125
prowlers:
7x80ft @ 180
we used a new one today hand made by someone at the gym and it did not slide well at all. felt twice as heavy as my sled.
DE axle overheads:
2x5 @ 60
7x3 @ 80
ME bench:
1x5 @ 45
2x5 @ 95
1x5 @ 135
1x5 @ 145
1x10 @ 155
pushups:
hands low, 10
elbows tucked, 10
wide, 10
facepulls:
1x10 w/ heavy band
external rotation:
1x10 w/ heavy band
upward rotation:
1x10 w/ heavy band
incline DB curls:
2x8 @ 25
squats:
3x3 @ 95, nice and easy warmup
DE box squats:
9x2 @ 135
7:12 - 337.5lbs/min
i am going to start tracking some of my DE workouts by measuring my lbs/min.
power cleans:
3x1 @ 135
these did not feel good at all so i moved on to other stuff.
deadlifts:
1x2 @ 225
1x2 @ 275
2x2 @ 325
and another lift that just was not going well.
pullups:
3, 2, 1 hold for 10 seconds
and what the hell! thats it.
BB rows:
3x5 @ 135
called it quits. boo! i guess the only consolation is that tonights goal was all about explosive movements and accessory movements for deads and was not going to be too heavy anyways. add in i have event training tomorrow and i dont feel as bad.
Good lifting here. Just dropping by before I move and internet access goes wacky.
overheads, started strict:
2x5 @ 95
1x5 @ 115
1x4 @ 135, new rep PR at my max strict press weight
1x3 @ 150, push press
1x3 @ 165, push press
1x1 @ 185, push press
1x1 @ 195, new push press PR
im loving that new push press PR as its 8lbs shy of my bench PR.
and then for event day we all decided to do some weird USAWA lifts. we took 3 attempts at each after a warm up.
double overhand axle dead: 250, new PR by 30lbs yay.
cheat curl: 135, i kept trying more and ended up doing more of a power continental clean. it was funny to watch im sure.
reeves deadlift: 155, waaaaaaaaaaaaaay harder then it looks.
continental to the belt: 245, pinched the crap out of my stomach on this one
safety bar squats:
2x8 @ 65
1x5 @ 155
1x5 @ 205
1x2 @ 245
2x3, 1x5 @ 205
deadlifts:
1x3 @ 225
1x2 @ 275
1x2 @ 315
1x2 @ 365
belt squats:
1x10 @ 45
1x5 @ 90
1x5, 1x3 @ 135
keystone deads with DBs:
3x10 @ 30
and another workout that sucked ass. so i got to thinking and looking at past workouts to figure out whats going on. its gotta be the creatine i was taking there for 3 months that i stopped 6 weeks ago. i have watched my workouts, at least lower body go downhill starting 4 weeks ago. i guess i need to go get some more creatine and get back on that stuff. thank god i like taking that stuff.
pushed last nights workout to tonight. and im glad i did. i felt great. last night i was so tired.
DE overhead axle press:
did 11 sets between 2-3 reps, 31 total reps @ 70lbs
2170 total lbs. 8 minutes. 271.25lbs/min. goal is to do better next time on either total or more lbs/min.
bench:
1x8 @ 45
1x5 @ 95
1x3 @ 135
1x3 @ 155
1x3 @ 165
1x4 @ 175
incline DB press:
4x10 @ 45
havent done those in years. felt ok. i think im going to keep them around.
rear delt extensions:
3x10 @ 15
facepulls:
2x10 with bands
took a bit of time off. was feeling very worn out.
deadlifts:
2x5 @ 135
1x5 @ 185
1x3 @ 225
1x3 @ 275
2x5 @ 325
1x9 @ 325
rep work after not doing rep work is hard. ohh and holding you breath may make you pass out when you are done, lol. oops.
front squats:
2x8 @ 95
2x5 @ 135
3x3 @ 185
man these are harder then i remember.
1 arm DB rows:
1x5 @ 80
3x8 @ 80
warmup squats:
5x5 @ 95
DE box squats:
14 sets of 2 @ 135
9:00, 3780, 420lbs/min
clubbell work to loosen up the shoulders
DE axle overheads:
2x2, 13x3 @ 80
8:30, 3440, 404.7lbs/min
bench:
3x5 @ 95
1x3 @ 135
1x5 @ 150
1x3 @ 170
1x0.5 @ 190
the temp is in the single digits outside and my garage only gets so warm. the cold sapped my work capacity out of me.
i’ve been rather sick recently so i had to take some time off. 1st day back.
axle power cleans:
1x5 @ 110
1x3 @ 160
1x0 @ 200, i got it high enough that if i was going for a full clean i could have gotten it. that axle made it hard to pull any higher then my sternum.
deadlift:
1x5 @ 225
1x3 @ 275
1x1 @ 315
2x5 @ 345
1x9 @ 345
front squats:
1x5 @ 95
2x5 @ 135
4x3 @ 185
bulgarian split squat:
1x10 w/ 35lbs KB in one hand, same side as the front leg.
was gassed out after this.
had to take a week off due to a move at work. had to move our corporate office and one of our plants to a new location. got done sunday. now back to lifting. so the last 2 weeks have been very slow on workouts. went into tonight with a mild headache. after that last dead set my head made anything way shitty. still a PR for heavy weight and more reps. yay!
deads:
1x8 @ 135
1x5 @ 225
1x3 @ 275
1x3 @ 315
1x5 @ 365
1x8 @ 365
front squats:
2x5 @ 135
fallouts: 3x10
A week moving . . . sounds tiresome. Sounds like you managed to recover though and get a PR out!
DE axle overhead:
20x2-3 = 51 total reps @ 70lbs
13:45, 3,570lbs lifted, 259.64lbs/min
wow, that kinda sucked compared to last time.
bench:
2x5 @ 95
1x3 @ 135
1x5 @ 140
1x5 @ 150
1x10 @ 160
pullups: 3, 3
incline DB press:
2x10 @ 45
DB pullovers:
2x10 @ 30
1 arm DB rows:
3x5 @ 100
ez bar curls:
2x 10(reverse grip)/10(regular grip) @ 45
KB swings:
2x20 @ 35
power cleans:
2x2 @ 135
4x0 @ 185
i got the height on 3 out of 4. but i just could not get my arms under it to rack it.
deads:
1x3 @ 245
1x3 @ 295
1x2 @ 335
1x1 @ 385
1x1 @ 425
1x1 @ 435, PR by 6lbs
safety bar squats:
4x8 @ 155
1 arm rows:
3x12 @ 80
standing crunches:
1x20 @ 70
3x15 @ 120