Nice squatting!
[quote]darkmatter wrote:
Nice squatting![/quote]
Thanks! Its gone up quite a bit lately.
7/22 - Monday - Press C11W4 Deload
Didn’t do any barbell pressing this time.
Pull Ups / 1A DB Press
8,6,6,6 / 35 x 10 x 3
Dips
BW x 10
25 x 10 x 2
Lat Pulldown
90 x 10 x 3
Pinwheel Curl / Side Raise
25 x 15,12,12 / 10 x 12 x 3
7/23 - Tuesday - Deadlift C11W4 Deload
Deadlift
155 x 5
195 x 5
235 x 5 x 2
Front Squat
95 x 10
105 x 10
115 x 10
Single Leg Lying Leg Curl
25 x 15 x 3
7/24 - Wednesday - Stuff
Rower- 2600m in 15 minutes.
Farmer walks- 75s x some trips, 1 armed x some. Distance per trip has been increasing overall lately.
db swing / jump rope / ab wheel
52.5 x 15 x 3 / 100 x 3 / 20, standing 10 x 2
hanging leg/body raise- sideways 10 x 2, straight x 5
Nice squatting, I am going to work up to a heavy single tomorrow myself. Keep up on those dang front squats! They’ll serve you well. 
Oh, what is a body raise?
Thanks. I think the extra recovery time I’ve given myself by going to the 3 day template is paying off.
About the body raise… I dunno man. All I know is that its more than just a leg raise. At the top of the movement my body is parallel to the ground, which is pretty tough. After I’ve done a regular straight leg raise and I’m parallel, I’ll push my legs up like I’m doing a reverse crunch.
Oh, I know what that is. I just call them hanging leg raises to the chin up bar. I agree that they are much harder. 
7/25 - Thursday - Bench C11W4 Deload
CG Bench
75 x 5
95 x 5
110 x 5
135 x 10 x 3
1A DB Row
50 x 10 x 3
HS Shrug
205 x 25 x 2
Free Motion Slight Incline Fly
30 x 15 x 3
BTW…I still do facepulls, pushdowns, and some curls with a band at the apartment several times a week. Just don’t log it anymore.
Hey, Mighty, I got a huge PR when working up to a max squat yesterday. It seems like the squat is treating both of us very well.
Squats and milk for the win!
Progress looks good, hows the hockey going?
BTW, you DID warn the ladies that you’re a hockey player, right?
[quote]2busy wrote:
Squats and milk for the win!
Progress looks good, hows the hockey going?
BTW, you DID warn the ladies that you’re a hockey player, right?[/quote]
This hockey session didn’t start off well. After we won the championship we were told we’d have to drop our goalie and one of our skaters who gets like 2-4 goals every game. Well, my coordinator was being stubborn and told them to play anyway, so we had the first several games forfeited because of that. Now we’re 2-3 and suffered our first actual loss in like 18 games. We were shorthanded and got beat 8-2. I think we’ll be alright though and get on a winning streak again.
Yea, I tell the ladies not to make me angry or else I’ll “body check” them…lol
7/26 - Friday - Squat C11W4 Deload
Excited to get back to moving some weight again Monday!
LB Squat
95 x 5
120 x 5
145 x 5
HB Squat
135 x 10 x 2
Good Morning
85 x 10 x 3
DB Step Up
30 x 10 x 2
DB Swing / Jump Rope / Ab Wheel
35 x 15 x 3 / 100 x 3 / 15 x 3
Calf Extension
180 x 10 x 3 very slow reps
7/29 - Monday - Press C12W1 Weight- about 144 lbs.
Start of 2nd 3 day a week cycle. The gain train is still going strong, as I had my best press workout to date.
Press
90 x 3
102.5 x 3
115 x 10 (PR. Estimated max- 153)
Pull Ups / 1A DB Press
8,6,6,6 / 35 x 10 x 3
Dips
25 x 10
32.5 x 10
37.5 x 10
Pinwheel Curl / DB Side Raise
27.5 x 15,12,10 / 12.5 x 10 x 3
Lat Pulldown
111.25 x 10 x 3
Ab Wheel
Backpack on x 20
25lb plate x 10
Press progress from when I started up again after my sickness in February.
Squat progress since April. Did box squats in March. There were a decent amount of weeks where instead of doing an AMRAP set I did the top set prilepins table style for multiple sets. Thats why some of the estimated max numbers are so low.
Deadlift progress has been shaky lately and I think I know why. I’ve spent too many weeks doing the top set prilepins style for multiple sets. Especially since I’m only doing each lift every 9 days now, I need to do an AMRAP set each time. I think that will jump start some deadlift gains again.
Bench progress has been more consistent than it was in the past. Going on the 3 day template seemed to make it jump up some last cycle.
CGFP- close grip floor press. And I had one week where I did a wider grip bench press…which sucked!
7/31 - Wednesday - Deadlift C12W1
About what I expected today. I think with going hard on the top set every session my deadlift will start gaining again. Did 360 x 8 a little while back, but this wasn’t as smooth.
Deadlift
280 x 3
320 x 3
360 x 8
Front Squats
150 x 5 x 5
Manual Leg Curl off calf ext.
5 x 4
8/2 - Friday - Bench C12W1
Best bench workout ever today! Benching every 9-10 days has been good to me so far.
CG Bench
135 x 3
152.5 x 3
170 x 13 (PR. estimated max- 243)
Joker Sets
190 x 3
210 x 3 (Last meet best was 209. Had at least 1 left in me.)
Back Offs
140 x 10 x 2
1A DB Row
50,60,70 x 10
80 x 17 (used strap)
Pecker Decker
90 x 15 x 3