And 285x5 (paused):
11/21/11 Bench Assist
Military
135x5
155x5
175x7
135x12
Closegrip w/ Fat Bar
225x7
225x7
225x8
(All pressing sets alternated with WG Pullups - 74 reps/11 sets)
BB Curl
85x10
85x10
85x10
Bent Pitcher Raise
20x12
20x12
__
Nothing particularly noteworthy. Not pushing the final set too hard on 5’s week…just getting the work in.
11/23/11 Deadlift
Deadlift
315x5
365x5
395x6
BB Shrug
315x15
315x15
DB Row
100x8
120x6
90x15
Bulgarian Squat
50x10
50x10
Ab Wheel (one foot/one knee)
Bx10
Bx10
__
Ehh. 80 percent-er.
11/25/11 Bench
BP
225x3
245x3
275x5
245x3(paused)
245x3(paused)
225x12
(alt. with)
SS Pullup
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
DB Triceps Ext
35x10
35x10
35x10
35x10
(alt. with)
CS Row
125x10
125x10
125x10
125x10
Rear-Delt Flye (in Pec Deck)
75x12
75x12
75x12
75x12
(alt. with)
Hammer Curl (Triceps Bar)
80x10
80x10
80x9
80x6
Plenty in the tank on the bench. Really pushing the lat/upper back work.
11/26/11 Squat
Squat
275x3
315x3
345x6
Pause Squat
315x3
315x3
Mike’s GHR (3 pauses)
Bx5
Bx5
Bx3
Bulgarian Squat (1.5 reps)
Bx10
Bx10
Bx10
Hanging Leg Raise in Spud Straps
Bx12
Bx12
Still feeling good. Got some good video of the squats but left the cord for the phone at work…post on Monday.
Squat’s crawling back toward respectability.
Good to see you logging again and looks like things are headed in the right direction.
[quote]mrodock wrote:
Good to see you logging again and looks like things are headed in the right direction. [/quote]
Long time buddy. How’s your lifting going these days?
11/27/11 Press
Military
145x3
165x3
185x5
155x8
(alt. with)
Pullup
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
Closegrip with Fat Bar
235x6
235x6
235x6
235x6
(alt. with)
BB Curl
95x6
95x6
95x6
95x6
Rope Pull to Neck
40x15
40x15
Looking at my schedule for this week coming up I decided to train three days in a row. I am feeling healthier and doing better recovery-wise than I have in months.
[quote]Ramo wrote:
[quote]mrodock wrote:
Good to see you logging again and looks like things are headed in the right direction. [/quote]
Long time buddy. How’s your lifting going these days?[/quote]
Things are good, was happy to hit a triple at 445 on raw squat yesterday. I have a meet in 8 weeks so it’s time to get the gear back on.
Matt: Very nice. 198? 220?
11/29/11 Deadlift
Deadlift
325x3
370x3
415x5
BB Shrug
335x15
335x15
DB Row
100x8
130x6
90x20
One-Legged KB Deadlift
60x12
60x12
Wheel (One-Leg/One-Foot)
Bx12
Bx12
Used a controlled negative and soft touch-and-go on the pulls.
12/1/11 Bench
Bench
235x5
265x3
290x5
Bench (3-sec. pause)
265x3
265x3
Bench (Illegal Wide)
245x6
245x6
(benches alt. w/)
Semi-Supinated Pullups
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
Bx8
__
CS Row
125x12
125x12
125x12
(alt. w/)
DB Ext
35x12
35x12
35x12
__
Hammer Curl (Tri Bar)
80x12
80x12
(alt. w/)
Rear-Delt Flye (Pec Deck)
75x15
75x15
/
Bench is moving along fine.
12/3/11 SQ
SQ
285x5
325x3
365x6
SQ (paused)
325x2
325x3
Bulgarian SQ (1 1/2)
Bx12
Bx12
Mikes
Bx6
Bx6
HLR in Spud Straps
Bx12
Bx12
Ground out a tough six on the heavy set. Will up the sq volume very gradually.
Only decent vid I got. 325x3 paused
[quote]Ramo wrote:
Matt: Very nice. 198? 220?
[/quote]
Thanks, 198. What do you think of the touch and go deadlifts?
12/5/11 Press
Press
155x5
175x3
195x5
155x10
(alt. w/)
Pullup (wide)
Bx8
Bx8
Bx8
Bx8
Bx8
Bx12
Closegrip (Gordo)
245x6
245x6
(alt. w/)
BB Curl
105x8
105x8
Rope Pull to Neck
50x12
50x12
/
[quote]mrodock wrote:
[quote]Ramo wrote:
Matt: Very nice. 198? 220?
[/quote]
Thanks, 198. What do you think of the touch and go deadlifts?
[/quote]
No conclusions yet. I focus on staying tight and doing a real negative, touching soft and getting leg drive. Definitely puts an emphasis on the grip and upper back.
12/7/11 Deadlift
DL
355x5
395x3
440x3
DL (touch and go)
385x8
DB Row
100x8
130x7
95x20
One-Legged DL (KB)
70x12
70x12
DB Shrug (pause)
80x20
80x20
Wheel (one knee/one foot)
Bx14
Bx14
/
Still working out some kinks here. Pulls aren’t quite dialed in yet.
12/9/11 Bench deload
Bench (Fat Bar)
205x6
225x6
245x6
245x6
SS Pullup
Bx12
Bx12
Bx12
Bx12
Elbows-Out Extension
30x15
30x15
Hammer Curl (Supra Curl Bar)
70x12
70x12
Band Pullaparts
3x10
/
12/10/11 Squat deload
12" Box Squat
225x5
245x5
245x5
Mike’s 3-Point GHR
Bx6
Bx6
Bulgarian Squat (1.5)
Bx12
Bx12
DB Sidebend
60x12
60x12
/
First time box squatting in several years. Going to use these on light days to save my joints.
12/12/11 Press deload
Press Behind Neck
95x6
115x6
135x6
135x6
(alt. w/)
Pullup (wide)
Bx8
Bx8
Bx8
Bx8
__
BB Curl
85x12
85x12
(alt. w/)
Rear Delt Flye (Pec Deck)
75x15
75x15
/