September 27, 2011 - ME LB

Dynamic Warm-ups

18" Box Squats
55x10
105x5
145x5
195x3
235x3
285x3
325x3
375x1
415x1
455x1
495x1
525x1 PR+10lbs
550x1 PR+35lbs
570x1 PR+55lbs
513x3

Sumo Stiff-legged Deadlifts
275x5
305x5
335x5
365x5
395x5 PR+10lbs
425x5 PR+2 reps

Modified Glute Ham Raises
bw+5x12
bw+20x12
bw+35x12
bw+50x10 PR+2 reps

41 Minutes of Stretching

Comments: These Tuesday workouts seem to all be late ones these days haha. Really surprised myself on squats. I held my breath on 495lbs so that came up a bit harder than it should have. 525lbs was also kind of tough as I got pitched forward a little coming off the box so I wasn't sure if I would be getting more weight. Boy was I wrong. 550lbs went up easier than the previous set and figured I could get a little more. Even 570lbs wasn't too bad. Did not expect a 55lbs PR. Sumo stuff went well too. I felt like stopping after getting a small PR but figured this was my heavy part of the secondary exercise rotation so I went for more and surprisingly got that. I was pretty beat by the time I got to modified ghrs but still but the work in on them. Had to rush the last set (it was late). Lots of stretching.

September 26, 2011 - Extra Workout

Turns out I was accidentally using a higher percentage on my barbell box squats than I was supposed to be. I'll adjust them accordingly after going for a new max tomorrow.

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Walking definitely felt good today.

September 25, 2011 - DE UB

Yet another Saturday where I've done literally nothing. While relaxing, I need to get out of that habit. Certainly helping with recovering faster and lets me deload a bit. With no contests in sight for about five months, I'm not too worried. It was suggested that I go back to doubles on DE squats. I might, going to see how my ME session goes this week.

Dynamic Warm-ups

Axle Clean and Push Presses w/ IW#1's Clinched
No Bands
75x5
75x5
Add Bands (+55lbs)
75x3
105x3
135x3
160x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3

Swiss Bar Incline Bench Presses
135x8
165x8
195x8
225x8 PR+1 rep

Bent Over Rear Delt Dumbbell Raises
37.5'sx12
52.5'sx12
67.5'sx12
82.5'sx12

35 Minutes of Stretching

Comments: I had downed about 1300 calories in shakes before lifting so I wasn't exactly thrilled with the idea of lifting haha. Axle stuff went much better than last week, no slippage this time. I didn't feel as strong going into swiss bar incline but I managed to improve. Upper back stuff was also better than last time (other than a magnet weight escaping mid set). Did a little lawn mowing before stretching. Doesn't make up for doing nothing yesterday but it did get a bit of blood flowing in my lower back.

September 23, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
322x3
322x3
322x3
322x3
322x3
322x3
322x3
322x3

High Heel Leg Presses
520x10
610x10
700x10 PR+20lbs
790x10 PR+10lbs & 2 reps

Pulldown Abs
85x12
115x12
145x12
175x6

34 Minutes of Stretching

Comments: I had to wait a bit to use the squat rack. I blame the Crossfit games for this instance. Squats went well although I was sweaty. Got to stop doing the head bob thing. Did quite well on leg press as I knew I would. This cycle through should really be working them this time. Abs started out good but I just couldn't do any more reps on the last set. I'll get back there. Stretching felt good.

September 22, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
220x1
240x1
255x1
270x1 PR+5lbs
280x1 PR+15lbs
252x2

Close Grip Barbell Bench Presses
180x5
210x5
240x5
270x5
300x5 PR+15lbs & 1 rep
330x4 PR+45lbs

Bent Over Barbell Rows (straps)
210x12
240x12
270x12
300x12 PR+5lbs

32 Minutes of Stretching

Comments: I went a bit later than usual today. Head wasn't in to lifting after hearing that Jenkins injured his back at WSM. I did eventually go to lift. Strict press continues to improve. On close grip bench, I was thinking about calling it at 300lbs but I figured there wouldn't be any harm in trying for more. Though I didn't get five reps, it was still good. Rowing is still going strong. Felt good to get in some stretching.

September 20, 2011 - ME LB

Dynamic Warm-ups

15" Block Pulls
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
625x1
660x1 PR+15lbs
600x3 PR+15lbs

Wide Grip Romanian Deadlifts
315x8
345x8
375x8
405x8

Modified Glute Ham Raises
bwx12
bw+15x12
bw+30x12
bw+45x12 PR+5lbs


Comments: A bit of a late start to the workout but a good session. I was curious how pulls would go today since I'm doing them much more frequently with no bands or chains. Grip felt good, considered going for 585lbs DOH but figured I'd save it. Last time I did these, I could only break 660lbs off the blocks a few inches. Got it this time though it was ugly. Went a little heavier on my down set than usual but still managed to get three reps. The rack bar I used for wide grip rdls was a pain, kept getting caught on my thighs. Surprised to get all the reps on ghrs. Didn't have time to stretch.

September 19, 2011 - Extra Workout

I found out that my Shaw Strength Stone Sleeves won't ship out until October 1st. Balls. Good thing I don't need them right away.

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Pretty nice and cool outside. Made for a nice walk.