tuesday 12/8/09
deadlift (with halting 2 sec)
5/225
4/315
4/385
4/445
4/4/475
bench (comp grip)
10/135
6/175
5/195
5/205
4/225
2/3/245
2/2/255
2/3/245
4/225
5/210
6/195
22/165
flys
3/10/50
rear flys ( to the back)
3/10/30
hanging abs
3/10
Thursday 12/10/09
Bench
10/135
6/155
6/185
6/225
5/2/255
squat
5/135
5/225
5/315
5/385
5/4/425
bench (close grip)
10/135
6/185
3/6/205+ mini band
flys
3/50/10
reverse flys
3/10/30
good mornings
5/5/185
curls
5/10/95
sunday 12/13/09
squat
8/135
5/225
5/335
4/395
3/445
3/2/475
bench
5/135
5/195
5/225
5/3/255
flys
5/10/50
dips
3/8
bench
10/135
5/195
5/225
2/3/255
3/2/275
deadlift
5/225
5/315
4/375
3/445
2/3/505
2/2/535
2/545
close grip bench
5/175
5/225
4/4/245
flys
3/10/40
rear delt flys
3/10/40
curls
3/20/75
db lunges
2/10/85’s
thursday 12/17/09
squat
5/135
5/225
5/315
3/395
3/405
6/3/455
bench (medium grip)
10/135
5/205
3/5/225
10/225
rear delt flys
3/10/35
dips
4/8
good mornings
4/5/185
hanging abs 3/10
12/20/09 sunday
first workout of deload week.
squat
2/5/135
5/225
5/315
5/3/365
bench
10/135
5/195
5/3/225
deadlift
5/135
5/225
5/315
5/3/315
rear delt flys
3/10/35
12/22/09 tuesday deload week continued.
squat
5/135
5/225
5/315
5/2/365
bench
10/135
5/185
5/3/225
deadlift
5/225
5/315
5/3/405
db curls
10/45
2/8/60
floor tricep ext
2/10/75
10/95
hanging abs
3/10
thursday 12/24/09
squat
10/135
5/225
5/315
3/5/365
bench
10/135
5/185
3/5/225
deadlift
5/135
5/225
5/315
5/3/405
12/27/09
bench
10/155
8/205
6/235
5/3/265 strained left peck in last set
squat
10/135
5/225
5/325
3/405
6/3/465
triceps push down
3/8/135
db curls
10/50
2/8/60
chest supported rows
3/10/45 plus doubled heavy band
12/29/09 tuesday
deadlift (with halting)
8/135
5/225
5/315
3/405
2/3/455
4/3/500
db bench
2/30/40’s
40/30’s
rack pull
5/225
5/335
4/425
3/515
3/3/555
Question for you. In the deadlift and squat how big of a jump do you take from your last warm-up to your opener?
1/10/09 sunday
squat
10/135
5/225
5/315
4/375
2/3/435
4/2/495
bench
10/135
6/185
6/205
6/235
6/3/265
squat
5/225
5/315
3/3/405
reverse flys
3/10/30
push ups
5/10/30lb chains
curls 2/10/115
[quote]mrodock wrote:
Question for you. In the deadlift and squat how big of a jump do you take from your last warm-up to your opener?[/quote]
About 10% , My last warm up is around 80% and my opener some where in the area of 90% plus or minus how I am feeling that day.
kb swings
3/10/45
hip ext
3/10/45
tuesday 1/12/10
deadlft ( standing on a box)
5/135
5/225
5/315
3/365
3/405
2/3/435
bench
10/135
8/205
6/235
3/2/265
2/1/275
3/245
2/225
2/5/185
rack pull ( below the knee)
5/225
5/315
5/405
4/475
3/515
3/2/585
bulgarian squats
3/5/75’s
hanging abs 3/10
squat
10/155
8/225
5/315
4/375
3/2/405
6/3/465
bench
10/155
6/205
6/235
3/3/265
tweaked right pec shoulder a bit
4/3/255
flys
4/10/50
db ohp
5/5/60’s
friday 1/15/10
ohp
2/10/95
5/115
5/135
5/145
5/155
seated db ohp
5/10/50’s
curls
10/80
6/135
2/8/115
tri push downs
3/8/215
light day , test day is on tuesday. 100% here i come.
squat
8/135
5/225
5/315
2/3/395
bench
15/135
8/185
2/3/225
deadlift
5/225
5/315
3/405
2/3/455
Tuesday 1/19/09
Sheiko test day ,so 90,95,100%
squat
10/135
5/225
3/315
2/405
1/465
1/505
1/540
1/565
Bench
10/135
5/185
3/225
1/255
1/275
1/290
1/305 grinder at 95%
was gonna do 320@100% but 305 was hard and all I had in the tank on this day. So I am not to happy about that one.
deadlift
5/315
3/405
1/455
1/500
1/565
1/600
1/635
All lifts on this test day were raw belt, wrist wraps, and some old knee sleeves.
recovery workout
db curls
5/40
5/50
2/6/60
incline db curls
3/10/20
overhead tricep ext
10/80
2/8/100
close grip bench
3/15/155
leg curls
10/135
2/10/165
calf raise
3/8/175