Cardio
April 1, 2010 7:00 AM
AM body weight = 242.5
Semi Recumbent Bike 20 min.
Cardio
April 2, 2010 7:30 AM
AM body weight = 242.5
Semi Recumbent Bike 20 min.
Deadlift
April 2, 2010 7:30 PM
Static stretching (lower body)
Foam roller and softball (lower body)
Mobility Work (lower body)
Deadlift
135x5
225x5
315x3
390x3
450x3
505x5 RPE 8 ← add belt
Grappler Rows w/close grip
140x10
165x10
190x10
140x2x10
Med. Grip Pull-ups - 3x5
KB Swings - 70x3x10
Standing Abs - 100x3x20
Cardio
April 5, 2010 7:33 AM
AM body weight = 242.5
Semi Recumbent Bike 20 min.
Squat
April 5, 2010 8:00 PM
Week 3 of 16 week training cycle for USAPL Raw Nationals
Static stretching (lower body)
Foam roller and softball (lower body)
Mobility Work (lower body)
Squat
45x5
135x5
225x5
335x5
385x3
425x4 RPE 9 ← add belt
Wide Stance GM - 225x3x5
BW Lunges (no rest between sets) - 3x10
Lying Leg Raise - 3x15
GHR - 2x15
Cardio
April 6, 2010 7:30 AM
AM body weight = 243
Semi Recumbent Bike 20 min.
Cardio
April 7, 2010 7:30 AM
AM body weight = 243.5
Semi Recumbent Bike 20 min.
I thought this was a training log. Looks like a cardio log to me. 
[quote]novaeer wrote:
I thought this was a training log. Looks like a cardio log to me. ;-)[/quote]
LMAO!
Bench Press
April 7, 2010 7:30 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
45x10
135x5
225x5
250x3
285x3
320x4 RPE 10
Soft Touch 3 Board Press
315x3
335x3
355x3 RPE 8
365x3 RPE 10
DB SOHP - 35x3x20
Circuit
A1) DB Front Raise - 25x2x10
A2) DB Lateral Raise - 25x2x10
A3) DB Rear Delt Raise - 25x2x10
A4) Zottman Curls - 25x2x10
Super Set
Lying DB Tricep Ext. - 20x3x20
Seated DB Curls - 20x3x20
Close Grip Pull-downs
150x15
200x10
150x15
Super Set
Standing Calf Raise - 300x3x20
Hise Shrugs - 300x3x10
Prior to benching 402 in January 2009, I benched 320 for 9 paused reps. I am a ways away from that, but it’s a good gauge for my progression on the bench.
Cardio
April 8, 2010 7:30 AM
AM body weight = 243.5
Semi Recumbent Bike 20 min.
Cardio
April 9, 2010 7:30 AM
AM body weight = 246
Semi Recumbent Bike 20 min.
Deadlift
April 9, 2010 8:00 PM
Deadlift
225x5
315x5
420x5
475x3
530x3 RPE 10 ← add belt
GHR - 3x10
Super Set
2 Arm DB Rows - 90x5, 90x2x10
DB Shrugs - 90x3x10
My form and speed on the deadlift are a little off, but I think over time will improve. After talking to Adam and Mark, I think I am starting with the bar too close to my shins. I did 1 rep less tonight than I did my first wave of 5/3/1 with 530lbs. I still got more than the prescribed and my minimum goal for 5/3/1 week.
Cardio
April 12, 2010 7:30 AM
AM body weight = 247
Semi Recumbent Bike 30 min.
Squat (deload)
April 12, 2010 8:00 PM
Week 4 of 16 week training cycle for USAPL Raw Nationals
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45x5
135x5
225x5
275x5
315x5 ← add belt
GHR - 3x10
Cardio
April 13, 2010 7:30 AM
AM body weight = 247.5
Semi Recumbent Bike 30 min.
Cardio
April 14, 2010 7:30 AM
AM body weight = 246.5
Semi Recumbent Bike 30 min.
Bench Press (deload)
April 14, 2010 7:00 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
45x10
135x5
225x2x5
235x5
Soft Touch 3 Board Press (POR) - 300x3x5
DB SOHP - 30x3x10
Super Set
Face Pulls - 130x3x10
Cable Upright Rows - 130x3x10
Hammer Curls - 35x3x10
Standing Calf Raise - 300x3x20
I tried out my EO Board Press Vest for the first time tonight. It works great and I like the feel better than regular board presses. Board presses feel more natural with the vest. You adjust the vest where it fits snug against your body and the boards don’t rock or move. It is easy to adjust and easy to take off and on. It is definitely a must have if you train alone or with a limited number of training partners. Here is a link to the vest; garageinkpowerteam.com
Cardio
April 15, 2010 7:00 AM
AM body weight = 247
Semi Recumbent Bike 30 min.
Cardio
April 16, 2010 7:30 AM
AM body weight = 246.5
Semi Recumbent Bike 20 min.