12/13/11 Deadlift deload
Deadlift
225x5
275x5
315x5
SSB Low Box Squat
115x5
155x5
205x5
Back Ext
Bx20
Bx20
/
Fighting a sore throat…took things extremely easy.
12/16/11 Bench
BP
225x3
250x3
280x5
250x3 paused
250x3 paused
Closegrip Incline (Fatbar)
205x8
225x4
SS Pullup (alt. w/ presses)
Bx10
Bx10
Bx10
Bx10
Bx10
Bx10
Bx10
Bx10
DB Row
100x8
130x6
95x20
Hammer Curl (Supra Bar)
70x12
70x12
70x12
/
The closegrip inclines really snuck up on me. Haven’t done anything on an incline in awhile, going to stick these in for a couple cycles.
12/17/11 Squat
SQ
275x3
315x3
355x4
315x3 paused
315x3 paused
SSB Good Morning
115x8
155x6
155x6
Bulgarian Squat (1 1/2)
Bx15
Bx15
KB Sidebend
70x10
70x10
/
Many possible excuses for why I was weak today, but bottom line is I just didn’t have much. Still got some quality work in.
12/19/11 Press
MP
150x3
170x3
190x5
(alt. w/)
Pullup (wide/fat bar)
Bx9
Bx9
Bx9
Bx9
Bx9
__
Closegrip (fat bar)
205x6
255x6
255x6
(alt. w/)
BB Curl
85x8
105x8
105x8
105x8
__
RD Flye (Pec Deck)
82.5x15
82.5x15
/
12/20/11 Deadlift
DL
335x3
385x3
425x4
SSB Olympic Squat
205x6
205x6
205x6
KB One-Legged DL
70x12
70x12
Ab Wheel (1 foot/1 leg)
Bx14
Bx14
/
Threw the WL Shoes on for the SSB Squats. At least they’re getting some use. W/r/t the pulls, I think I can say now that I wholly regret having pulled my heavy sets touch and go for the past few months. It has not helped things. I’m behind where I want to be because I am not tight enough and very slow off the ground. Why pull one deadlift and three or four semi-stiff legs w/ a little bounce when you can pull four or five deadlifts?
12/22/11 BP
BP
205x5
235x5
265x6
BP(p)
235x5
235x5
(alt. w/)
SS Pullup
Bx12
Bx12
Bx12
Bx12
Bx12
__
Closegrip Incline (Gordo)
205x6
205x6
205x6
(alt. w/)
DB Row
110x10
110x10
110x10
__
Hammer Curl (Supra Bar)
80x10
80x10
/
Plenty in the tank. Nice 80%-er.
12/24/11 Squat
Squat
255x5
295x5
335x5
SQ(p)
295x3
295x3
SSB GM
155x8
155x8
Bulgarian SQ (1.5)
Bx15
Bx15
/
Feeling beat up, getting the work in.
12/29/11
Going in a new direction here. I had several days off traveling for the holidays, and a couple enlightening conversations about training, and am going to take a different approach. Over the past six months or so, I’ve been standing still strength-wise, and I feel like my skills have been eroding. PRs are not going to break themselves. Here’s today’s training:
BW: 196
SQ
295x6
295x6
295x6
295x6
295x6
BP
245x6
245x6
245x6
245x6
245x6
SS Pullup
Bx10
Bx10
Bx10
/
12/31/11
DL
365x6
365x6
365x6
365x6
MP
145x8
145x8
145x8
DB Row
105x10
105x10
105x10
RD Flye
82x12
82x12
82x12
/
The DL groove is coming.
1/2/12
SQ(paused)
265x4
265x4
265x4
265x4
265x4
DL(from ~2" deficit)
335x4
335x4
335x4
335x4
CGBP(fatbar)
225x8
225x8
225x8
/
Squat vids below
Set 3
Set 5
1/5/12
Squat
315x5
315x5
315x5
315x5
315x5
Bench
255x5
255x5
255x5
255x5
255x5
SS Pullup
10x9
10x9
10x9
/
Set 1
Set 4
1/7/12
Deadlift
385x5
385x5
385x5
385x5
Military
155x7
155x7
155x7
DB Row
110x9
110x9
110x9
RD Flye
90x12
90x12
/
Just noticed this log and see you are in RVA. I just recently moved here as well (I’m out in Short Pump). I’ve been looking for a decent gym out here and judging by your videos and seeing the bands and chains next to the racks, it seems you have found one. I’m at an AmFam right now and they actually have some decent equipment, but it’s a comm. gym, so you know how that goes (i sneak the chalk). At any rate, would you mind sharing which gym you train at?
Nice lifting, by the by.
[quote]BlueLineCretin wrote:
Just noticed this log and see you are in RVA. I just recently moved here as well (I’m out in Short Pump). I’ve been looking for a decent gym out here and judging by your videos and seeing the bands and chains next to the racks, it seems you have found one. I’m at an AmFam right now and they actually have some decent equipment, but it’s a comm. gym, so you know how that goes (i sneak the chalk). At any rate, would you mind sharing which gym you train at?
Nice lifting, by the by. [/quote]
Sent you a PM
1/9/12
Pause Squat
275x3
275x3
275x3
275x3
275x3
Extended Deadlift
365x3
365x3
365x3
365x3
Close Grip w/ Fatbar
235x7
235x7
235x7
/
1/12/12
Squat
335x4
335x4
335x4
335x4
335x4
Bench
265x4
265x4
265x4
265x4
265x4
SS Pullup
20x8
20x8
20x8
20x8
/
This one took awhile. Feeling beat up.