September 26, 2013 – Squat Training & September 27, 2013 – Press Training

September 26, 2013 – Squat Training

Dynamic Warm-ups

21" Axle Front Box Squats
72x10
116x5
160x5
195x5
235x3
275x3
315x3
350x11
275x8
275x8
275x8

Angled Leg Presses
+500x3
+600x8
+600x8
+600x8
+600x8

Chest Supported Rows
340x12
340x12
340x12

Leg Raises
bwx15
bwx15
bwx15

32 Minutes of Stretching

Comments: Right knee has been sort of bothering me since my suited pull workout. I was very concerned that it would hinder my workouts. Luckily I was wrong. Very much the same as last time and I had a rep goal set in my mind to reach and I hit it at 11. Again, felt like I left at least one in the tank here. I increased the weight considerably on leg press since it was so easy last time. I think a lot of it has to do with feeling more comfortable with the leg press and getting used to all the squatting beforehand. Rows still going strong. I dropped the weight from the leg raises and I'm just going to do them with bodyweight. I don't want to be killing myself on ab work since I'm doing beltless sets.



September 27, 2013 – Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
140x5
175x5
205x3
245x3
280x3
315x9 PR+4 reps
245x8
245x8
245x8

Axle Strict Presses
150x3
190x8
190x8
190x8
190x8

Seated Dumbbell Overhead Triceps Extensions
65x12
65x12
65x12

IYT’s
5’sx12
5’sx12
5’sx12

30 Minutes of Stretching

Comments: With how easy 295lbs felt last week, I knew I had to go big with 315lbs. My best was only a rough set of 5 and I knew that was unacceptable with how I dominated 295lbs. I got pumped and hit it for 9. I wasn't expecting that, especially after I had to catch myself after the third rep. The down sets felt really heavy after calming down from the exciting heavy set. That definitely meant the overhead pressing was going to be a pain too. Weight didn't feel heavy, just arms and shoulders were tired. I still managed to get all the reps. Keep track of how many reps I was doing on triceps this time haha.