Wednesday, December 8 2010:
Close Grip Bench -
135x5
185x5
225x3
275x1
315x1 (paused)
335x1 (half ass pause…still a PR)
225x8 (pauses on each rep. this sucked.)
40 lb pull ups -
6 sets of 6
Overhead Press (non-strict) -
135x5
165x5
185x5
205x5
225x3 (PR!)
Sadly enough, 225x3 is an OHP PR. Haven’t really tested them in a while, but my PR was 225x1. I think I could have gone up to 245 but my wrist was fucked up so I called it a day. The DB clean and presses have clearly helped a lot with my leg drive/explosiveness.
Friday, December 10 2010:
Speed Squat -
135x5
225x5
225+80 lbs of chain: 1 set of 2
245+80 lbs of chain: 3 sets of 2
265+80 lbs of chain: 2 sets of 2 (belt)
285+80 lbs of chain: 2 sets of 2 (belt)
Sumo Deadlift -
135x5
225x5
I want to start alternating each week between sumo and conventional for speed pulls, but my back is tweaked and sumo felt too shitty.
Conventional Deadlift -
225+80 lbs of chain: 1 set of 1
255+80 lbs of chain: 2 sets of 1
275+80 lbs of chain: 2 sets of 1
315+80 lbs of chain: 2 sets of 1 (belt)
335+80 lbs of chain: 1 set of 1 (belt)
Squats were fast today and pulls were satanicly fast.
Saturday, December 11 2010:
Speed Bench -
Monster Minis + Bar: 10
Monster Minis + Minis + Bar: 10
MMM+95: 1 set of 3
MMM+115: 2 sets of 3
MMM+135: 3 sets of 3
MMM+135 with pauses: 3 sets of 3
Barbell Rows -
135x5
185x5
225x5
245x5
265x5
Incline Dumbbell Press -
80x5
90x5
105x6
105x4
Barbell Curl -
95x8
115x8
135x8
Monday, December 13 2010:
Squat -
135x5
225x5
315x3
365x1
405x1
435x1
455x1 (slow…haven’t been squatting enough. Decided to not go for a PR.)
405x3
Stiff Legged Deadlifts -
135x5
225x5
315x3
405x1
425x6 (6 rep PR)
435x6 (6 rep PR)
Captains of Crush -
T: 10
1: 5 sets of 5
Wednesday, December 15 2010:
1 Board Press -
135x5
185x5
225x3
275x1
315x1
345x1
365x1 (PR!)
40 lb pull ups -
5 sets of 7
Dumbbell Clean and Press (per hand) -
80x5
90x5
100x5
110x5
Friday, December 17 2010:
Speed Squat -
135x5
225x5
225+80 lbs of chain: 2 sets of 2
245+80 lbs of chain: 4 sets of 2 (belt)
275+80 lbs of chain: 2 sets of 2 (belt)
Speed Sumo Deadlift -
135x5
225x5
225+80 lbs of chain: 3 sets of 1
255+80 lbs of chain: 3 sets of 1
275+80 lbs of chain: 3 sets of 1
275+80 lbs of chain: 1 sets of 1 (did this one conventional…went twice as fast)
Saturday, December 18 2010:
Speed Bench -
135x5
135x3x1
155x3x2
185x3x3
225x3x3
Incline Bench -
135x5
185x5
205x6x3 (easy)
Barbell Curls -
95x5
115x5
135x5
Monday, December 20 2010: Back home lifting at SSPT for winter break. 666.
Reverse Band Deadlift (greens) -
135x5
225x5
315x5
405x3
495x1
545x1
565x1 (Solid lift. May have been able to go up 10 more lbs but decided to stop.)
18 in Box Squats - (I come down to exactly parallel.)
135x5
225x5
315x5
405x6
80 ft Farmers Walk -
135 per hand x4 sprints
225 per hand x2 sprints
[video]1929[/video]
Wednesday, December 22 2010:
Floor Press -
135x5
185x5
225x3
275x1
315x1
355x1 (Slow, felt like shit. Stopped here.)
40 lb pullups -
2 sets of 10
Thick Handle DB Clean and Press (per hand) -
60x5
80x5
100x5
110x5
Friday, September 24 2010:
Speed Squat -
135x5
225x5
225+80 lbs of chain: 2 sets of 2
245+80 lbs of chain: 2 sets of 2
265+80 lbs of chain: 2 sets of 2 (belt)
275+80 lbs of chain: 1 set of 2 (belt)
285+80 lbs of chain: 1 set of 2 (belt)
Speed Deadlift -
135x5
Orange Strong Band + 135x1
Orange Strong Band + 155x1
Orange Strong Band + 185x1
Orange Strong Band + 205x1
Orange Strong Band + 225x1
Orange Strong Band + 245x1
Orange Strong Band + 275x1 (belt)
Orange Strong Band + 285x1 (belt)
Everything was very fast today.
Saturday, December 25 2010: Merry Satanmas!
Speed Bench -
135x5
155x3
165x3x2
185x3x3
205x3x3
Incline Bench -
135x5
185x5
225x6x3
Barbell Curls -
95x8x5
Monday, December 27 2010:
Cambered Bar Squats -
150x5
240x5
330x3
380x1
420x1
450x1 (PR)
460x1 (PR)
Stiff Legged Deadlifts -
135x5
225x5
315x3
405x1
445x6 (PR)
Captains of Crush -
T: 10
1.5: 5 (PR)
Wednesday, December 29 2010: Just like my last ME upper day, I had a ballsack wrenching headache. Gay.
Bench Press -
135x5
185x5
225x3
275x1
325x1
355xF (Shitty form, need to work on not flaring out my elbows.)
225x9 (With long pauses. This made my arms numb.)
40 lb pullups -
3 sets of 10
Thick Handle DB Clean and Press -
80x5 (per hand)
100x3(per hand)
130x3 (right hand only)
December 31, 2010:
Speed Squat -
135x5
225x5
225+80 lbs of chain: 1 set of 2
245+80 lbs of chain: 3 sets of 2
255+80 lbs of chain: 1 set of 2
275+80 lbs of chain: 2 sets of 2 (belt)
285+80 lbs of chain: 2 sets of 2 (belt)
Speed Sumo Deadlift -
135x5
225x5
225+80 lbs of chain: 3 sets of 1 (fast)
265+80 lbs of chain: 3 sets of 1 (fast)
285+80 lbs of chain: 3 sets of 1 (fast, belt)
January 2, 2011:
Speed Bench -
135x5
155x3x3
185x3x3
205x3x3
Barbell Curls -
95x8
115x8
135x8x2
January 3, 2011:
Deadlift -
135x5
225x5
315x3
405x1
495x1
545xF
Squat -
135x5
225x5
315x3
365x3
405x3
CoC -
T: 10
2: 1 per hand (PR!)
January 5, 2011:
Reverse Band Bench Press (greens) -
135x10
225x5
275x3
315x3
355x1
375x1
390x1
405x1
425x1
Overhead Press -
135x5
155x3
185x1
225x1
245xFx5 (almost got it on the last one)
Pull-ups -
22
January 7, 2011:
Speed Squat -
135x5
225x5
225+80 lbs of chain: 2 sets of 2
245+80 lbs of chain: 2 sets of 2
255+80 lbs of chain: 2 sets of 2
275+80 lbs of chain: 2 sets of 2 (belt)
Speed Deadlift -
135x5
Orange Strong Band + 225: 2 sets of 1
Orange Strong Band + 245: 1 set of 1
Orange Strong Band + 265: 1 set of 1
Orange Strong Band + 275: 4 sets of 1 (belt. felt shitty, and I needed to shit.)
January 8, 2011:
Speed Bench -
135x5
155x3x3
185x3x3
205x3x3 (Fast)
Incline Bench -
135x5
185x5
255x5
Barbell Curl -
100x10x5
January 10, 2011: DELOAD
Squat -
135x5
225x5
315x5x3
Fat Bar Deadlift -
135x5
225x5
275x3
315x3
365x3