February 4, 2011 (Cycle 3, Week 2)
I had to combine my deadlift and CGBP workouts today since I was sick and couldn’t train (well, I probably could have, but my parents wouldn’t go for it). Felt really weak since I’m coming off of a stomach flu.
Warmup
Shoulder Dislocations - 2x12
Hyperextension - (BWx15)x2
Deadlift
135x5
225x5
275x5
305x3
325x3
345x3
Close Grip Bench Press
(135x3)x2
175x3
185x3
200x3
February 7, 2011 (Cycle 3, Week 3)
Warmup
Shoulder Dislocations - 2x12
Hip Mobility Work
Overhead Press
95x5
120x5 (way too hard)
135x3
150 x miss (WTF)
175x1 (push press, just to get up more weight)
Just couldn’t figure out how to stay tight today. I could at least triple that though. I’m not going to settle for missing the goddamned requisite reps, so I’m repeating this next week.
Angry Zercher Squat
235x5
265x3
295x1
I dared to weight to disobey me again. >:D
February 9, 2011 (Cycle 3, Week 3)
Warmup
Shoulder Dislocations - 2x12
Some stretching
Close Grip Bench Press
(135x3)x3
155x5
175x5
185x3
(210x1)x2
225 x miss (some dude grabbed it mid rep, so I’m counting it as a miss)
Decided to get in some heavy(-er) singles in since I didn’t set a PR on this lift all cycle. 225 was way harder than it should have been. May have grinded it out, but damn, my pressing strength has been off this week.
Barbell Row
(185x5)x5
I just want to pull 360x5 this cycle, and I’ll be happy.
February 11, 2011 (Cycle 3, Week 3)
Warmup
Hyperextension - (BWx15), (BW+25x15) (plate behind head)
Deadlift
135x6
225x5
285x5
320x3
360x3 (missed 4th rep)
I wanted five, but I didn’t take long between reps this time, so it’s progress, I suppose. This actually felt pretty easy. I could probably triple more, like 365 or so.
Deficit Deadlift
(225x3)x2
275x3
325x1 (Hold at the top)
Bench Press
135x5
135x6
Tried a little regular grip benching after pulling (ring finger on ring). I don’t like it.
Some bullshit to kill time (pullups n curlz)
February 14, 2011 (Cycle 3, Week 4)
Warmup
Shoulder Dislocations - 2x12
Hip Mobility Work
Overhead Press
95x5
105x5
155x5
135x2
150 x miss
150 x miss
185 x miss (push press)
Yep, officially stalled on the strict press. I got really frustrated and tried push pressing 185. 
I’m going to drop CGBP and strict press and go back to PP’ing 1x/week; my current routine is annoying TBH.
I just skipped deloading my Zercher; I was too irritated to be bothered to do so.
Chinup
BW+60x4 (PR)
(BWx10)x2
Well, that’s nice. :3
Dumbbell Overhead Press
50’s x 6 (alternating)
45’s x 8
(45’s x 7)x2
Welp, fucked up another deload.
February 16, 2011 (Cycle 3, Week 4)
Close Grip Bench Press
135x5
145x5
155x5
Dumbbell Row
(100x10/10)x3
Suicide
3x2 (~1 min rest)
Cut these down a little.
Oh yeah, almost killed myself while trying out BTN push pressing w/ 135. Ha, ha…
February 18, 2011 (Cycle 3, Week 4)
Deadlift
135x5
225x5
245x5
265x5
Front Squat (From The Floor)
135x5
155x5
(175x3)x3 (PR?)
Decided to do these to get in some quad work since I didn’t do zerchers this week. Not a lot of weight, but I could do moar. :3 All reps were ATG, btw.
No more deload! lol
Nice work in here man. Do you use an oly grip on front squats, or cross armed? I’m just recently getting comfortable with an oly grip and it feels awesome
[quote]ashylarryku wrote:
No more deload! lol
Nice work in here man. Do you use an oly grip on front squats, or cross armed? I’m just recently getting comfortable with an oly grip and it feels awesome[/quote]
I don’t have much of a choice but to oly grip it since I clean it from the floor; luckily, it’s easy for me. Thanks for dropping in bro.
February 22, 2011 (Cycle 4, Week 1)
Warmup
Hip Mobility Work
Zercher Squat
135x5
225x3
240x5
260x5
275x8 (PR)
This is the first time in a while that I was feeling good with my zercher; all of the sets felt good despite having to shovel snow and eating little. 275 was particularly grueling because the bar was off-centered and threw me off (I adjusted it mid-set). Form might have been a little off too, but oh well.
Tried doing some DB snatches afterwards, but legs were too tired. Called it a day.
February 23, 2011
I went down the school weight room today for the hell of it. There were 25 some kids down there. I just did some reps on the deadlift with like 225, some push pressing and a little benching (everyone took turns doing the pre-chosen exercises). I’m going to skip this week’s push press workout. Also, there was so much wrong with this place, starting with the shitty, faded bars that I couldn’t figure out where to grip which fucked up my shoulders. I felt weak since I zerchered yesterday. But this is the last time that I’m going down to that hellhole.
Feburary 24, 2011
I wasn’t really planning on this workout, but my parents wanted to go to the gym. Just did some general upper body stuff and took it kinda easy.
Chinup
BWx8
BW+35x3
BW+65x3 (PR)
BWx10
BWx5 (Pullup)
Happy about hitting a PR on these.
Dip
(BWx12)x3
Done. This is the 3rd day in a row of lifting, so I didn’t want to go all-out apeshit and tax my CNS that much.
February 26, 2011 (Cycle 4, Week 1)
Warmup
Hyperextension - (BWx12)x2
Deadlift
135x5
225x5
255x3
290x5
315x5
330x5
Felt pretty good and fast. I seemed a little faster off the floor than usual.
Deficit Deadlift
275x3
315x2
335x1
(345x1)x2 (PR, Hold at the top on the 2nd single)
Not too bad at all today.
Haha I feel you on the ‘hell hole’ experience. Otherwise damn good lifting going on man!
[quote]AquaCruzer wrote:
Haha I feel you on the ‘hell hole’ experience. Otherwise damn good lifting going on man![/quote]
I appreciate it, dude.
I swear, I didn’t even know that the deadlift could be bastardized to such an extent until I saw some of these wacky freshmen take a swing at it.
Your zercher numbers are getting up there man. Do you start those form the floor or a rack?
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Haha I feel you on the ‘hell hole’ experience. Otherwise damn good lifting going on man![/quote]
I appreciate it, dude.
I swear, I didn’t even know that the deadlift could be bastardized to such an extent until I saw some of these wacky freshmen take a swing at it.
[/quote]
Haha no surprise there. I’m surprised you didn’t see any atrocious squatting going on.
[quote]ashylarryku wrote:
Your zercher numbers are getting up there man. Do you start those form the floor or a rack?[/quote]
Thanks dude. I’m planning on doing 300x5 in a cycle or two from now. If only deadlifting wasn’t my precious baby. 
They’re always from the floor; no racks available. I also rest the bar on my thighs, so all reps are deadstart and legit depth is always guaranteed. The whole thing is honestly pretty dang brutal.
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Haha I feel you on the ‘hell hole’ experience. Otherwise damn good lifting going on man![/quote]
I appreciate it, dude.
I swear, I didn’t even know that the deadlift could be bastardized to such an extent until I saw some of these wacky freshmen take a swing at it.
[/quote]
Haha no surprise there. I’m surprised you didn’t see any atrocious squatting going on.[/quote]
I know right? Ha, ha…I guess that they weren’t doing it that day.
So I’ve noticed you’ve done deficit pulls and snatch grip DLs. How are you liking those? I’m thinking of giving them a shot because I completely suck off the floor.