January 12, 2011: DELOAD
Bench Press -
135x5
185x5
225x3
245x3x3 (with pauses)
Seated Overhead Press -
135x5
155x3x2
25 lb situps -
3 sets of 10
January 14, 2011: DELOAD
Squat -
135x5
225x5
255x8x3
Deadlift -
135x5
225x5
285x8x3
January 17, 2011:
Squat -
135x5
225x3
Added 120 lbs of chain
275x1
315x1
365x1 (belt)
405x1 (belt)
425x1 (belt)
Stiff Legged Deadlift -
135x5
225x5
315x3
405x1
455x6 (PR!)
Captains of Crush (per hand)-
T: 5
1: 5, 5, 5
[video]1944[/video]
[video]1945[/video]
January 19, 2011: Met Kirk Karwoski. Fucking awesome.
Close Grip Bench -
135x5
185x3
225x3
275x1
315x1
325x1
Pull Ups -
5 sets of 10
Overhead Press -
135x5
155x5
185x3x3
January 21, 2011:
Speed Squat -
135x5
185x5
225x5
Add 80 lbs chain
245x2x2
255x2x2
265x2x2 (belt)
275x2x2 (belt)
Speed Sumo Deadlift -
135x5
225x5
Add 80 lbs chain
245x2x2
275x2x2
330x2x2 (belt)
Everything went super fast today, especially the sumo pulls.
January 23, 2011:
Speed Bench -
Added Monster Mini x5
Added Monster Mini+Mini x5
135x3x3
145x3x3
155x3x3
Incline Dumbbell Press -
80x5
90x5
100x6x2
100x5
Barbell Curl -
95x8
115x8
135x8
January 24, 2011:
Deadlift from a Deficit -
135x5
225x5
315x3
405x1
455x1
505x1 (PR)
515x1 (PR)
Parallel Box Squat -
135x5
225x5
315x3
385x1
425x6 (PR)
Captains of Crush -
T: 5
1: 5 sets of 5
January 26, 2011:
Floor Press -
135x5
185x5
225x3
275x1
315x1
335x1
365x1 (PR)
370x1 (PR)
375xF
40 lb pullups -
5 sets of 7
Dumbell Clean and Press (per hand) -
80x5
90x5
100x1
120x1
130x1 (left hand PR)
January 28, 2011:
Speed Squat -
135x5
185x5
225x3
Add 80 lbs of chain
245x2x2
255x2x2
275x2x2 (Belt)
285x2x2 (Belt)
Speed Deadlift -
135x5
225x5
Add 80 lbs of chain
255x1x2
275x1x2
295x1x2 (Belt)
315x1x2 (Belt)
January 30, 2011:
Speed Bench -
Add Monster Minis: x10
Add Minis: x5
135x3x3
145x3x3
155x3x3
Incline Dumbbell Press -
80x5
90x5
100x6x3
Barbell Curl -
95x8
115x8
135x8x3
January 31, 2011:
Zercher Squat -
135x5
185x5
225x3
315x1
365x1
405x1
425xF (Gay)
Sumo Deadlift -
135x5
225x5
315x3
365x1
405x6 (PR)
435x6 (PR)
455x6 (PR)
475x6 (PR)
What the fuck…I’m good at sumo deadlifting.
Captains of Crush -
T: 10
1.5: 2 sets of 3
Febuary 2, 2011:
1 Board Press -
135x5
185x5
225x3
275x1
315x1
345x1
355x1
40 lb pullups -
6 sets of 6
Dumbbell Clean and Press (per hand, cleaned each time) -
80x5
100x3
130x1x5 (PR)
February 4, 2011:
Speed Squat -
135x5
225x5
Add 80 lbs of chain
225x2
245x2x2
255x2x2
275x2x2
285x2
Speed Sumo Deadlift -
135x5
225x5
Add 80 lbs of chain
245x1x3
265x1x3
275x1x2 (conventional)
February 6, 2011:
Speed Bench -
Add Monster Minis
10
Add Minis
5
135x3x3
145x3x3
155x3x3
Incline Dumbbell Bench -
80x5
90x12x3
Barbell Curl -
95x8
115x8
135x8x3
February 7, 2011: 60% squats and deads
Squat -
135x5
185x5
225x5
285x5x3
Deadlift -
135x5
225x5
325x5x3
Abs -
3 sets of 10
Captains of Crush -
T: 5
1.5: 2 sets of 5
February 9, 2011:
3 Board Press -
135x5
225x5
275x1
315x1
365x1
400x1 (EASY. Solid PR.)
405xF (Got it, but spotter had his hands on the bar. Doesn’t count.)
415xF (Bombed it.)
405x1 (Sloppy/slow, but another PR.)
60 lb pullups -
3 sets of 5
Dumbbell Clean and Press (per hand, cleaned each rep) -
80x5
90x5
110x1
130x1x2
Tired. Stopped here.
February 11, 2011:
Speed Squat -
135x5
185x5
225x3
245x2x2
255x2x2
265x2x2
275x2x2
Speed Deadlift -
135x5
225x5
255x2x2
265x2x2
275x2x2
285x2x2
February 13, 2011:
Speed Bench - Working on form. Went well.
Add Monster Minis
10
135x3x3
145x3x3
155x3x3
Incline Dumbbell Press -
80x5
90x12x3
Barbell Curls -
95x8
115x8
135x8x3
February 14, 2011:
Sumo Deadlift -
135x5
225x5
315x5
405x1
495x1
550x1 (PR! Finally.)
Front Squat -
135x5
185x5
225x5
315x3 (Bicep felt like it was going to be ripped off after the 3rd rep. Done.)
Captains of Crush -
T: 5
1.5: 3, 3, 3
[video]1976[/video]
February 16, 2011:
Bench Press -
135x5
225x5
275x1
315x1
355xF (What the hell…May need more warm up sets? Being stronger would have helped too.)
2 Board Press -
275x6
315x4
345x2
Overhead Press -
135x5
155x3
185x3
215x1
235x1 (PR)
245x1 (PR)
Pullups -
2 sets of 15