9/16
Deadlift
135 x 5
225 x 3
315 x 1
355 x 5
380 x 5
18" Deadlift
405 x 3 x 2
Pendlay Row
135 x 5
155 x 5
165 x 5
9/18
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
155 x 5
170 x 5 x 2
3 Board Bench
185 x 3
195 x 3 x 2
Assistance
Tri Pushdowns: 4 x 10
Finally got 170 and managed to get it for 2 sets, so I'm happy with that. It's looking like it's time to go on the cut. I'm sitting around 203 or so with too much fat around the midsection. So I'll probably be cutting back on the calories and incorporating some hill sprints into my week.
No squats to report as I had some issues come up and wasn't able to make it into the gym.
Tuesday, October 1, 2013
Tuesday, September 24, 2013
Week of September 9th
So I thought I had updated this more recently, but apparently not. I'll try to catch up...
9/9
Deadlift
135 x 5
225 x 3
315 x 1
345 x 5
370 x 5
Deficit Deadlift
315 x 3
325 x 3
335 x 3
DB Row
60 x 8
70 x 8 x 2
Up 10 lbs, so progress continues. I was hoping for a bigger jump, but I'm still happy with that. Managed to have extra time for more assistance so that was good. A ton of people in the gym today though so I had to share the platform...
9/11
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
155 x 5
165 x 5
170 x 4
Bench w/ Green band
125 x 3
135 x 3
145 x 1
Laying DB Skull Crushers
25 x 8 x 3
Sore as hell today from Monday still. Also tried narrowing the grip a bit, which I think helped somewhat. Still missed that 5th rep, but it was barely a fail. I think I was just spent on that last set of banded bench though as it felt way harder than it should have.
9/13 AM
Seated Shoulder Press
Bar x 8 x 2
75 x 3
95 x 1
115 x 5
120 x 5
125 x 5
Bench Press
95 x 8
115 x 10
135 x 10
Face Pulls
50 x 10
60 x 10 x 2
Inverted Rows on Rings
BW x 8 x 3
Hammer Curls (for the gunz yo!)
30 x 8 x 3
9/13 PM
Squat
Bar x 8 x 2
135 x 5
225 x 2
255 x 5
285 x 5
295 x 5
Box Squats
225 x 3
245 x 3
GHD
BW x 10 x 2
Up 20 lbs from last round of 5s. Shoulder press earlier in the day was up as well, so good progress all around. Hoping I can get the bench moving again next week!
9/9
Deadlift
135 x 5
225 x 3
315 x 1
345 x 5
370 x 5
Deficit Deadlift
315 x 3
325 x 3
335 x 3
DB Row
60 x 8
70 x 8 x 2
Up 10 lbs, so progress continues. I was hoping for a bigger jump, but I'm still happy with that. Managed to have extra time for more assistance so that was good. A ton of people in the gym today though so I had to share the platform...
9/11
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
155 x 5
165 x 5
170 x 4
Bench w/ Green band
125 x 3
135 x 3
145 x 1
Laying DB Skull Crushers
25 x 8 x 3
Sore as hell today from Monday still. Also tried narrowing the grip a bit, which I think helped somewhat. Still missed that 5th rep, but it was barely a fail. I think I was just spent on that last set of banded bench though as it felt way harder than it should have.
9/13 AM
Seated Shoulder Press
Bar x 8 x 2
75 x 3
95 x 1
115 x 5
120 x 5
125 x 5
Bench Press
95 x 8
115 x 10
135 x 10
Face Pulls
50 x 10
60 x 10 x 2
Inverted Rows on Rings
BW x 8 x 3
Hammer Curls (for the gunz yo!)
30 x 8 x 3
9/13 PM
Squat
Bar x 8 x 2
135 x 5
225 x 2
255 x 5
285 x 5
295 x 5
Box Squats
225 x 3
245 x 3
GHD
BW x 10 x 2
Up 20 lbs from last round of 5s. Shoulder press earlier in the day was up as well, so good progress all around. Hoping I can get the bench moving again next week!
Monday, September 9, 2013
Week of August 26th
A bit late on the update here, but I was gone all last week. The trip to California was fun and it was great to see family. It definitely felt good to come home to the Pacific Northwest though. There's nothing else like it. Prior to that, it was a great lifting week with PRs all around!
8/26
Deadlift
135 x 5
225 x 3
275 x 2
325 x 1
395 x 1
425 x 1 (20# PR)
440 x f
440 x 1 (35# PR)
T-Bar Row
45 x 8
90 x 8
115 x 8
Not quite 450, but I'll take it! So the first attempt I was stuck just shy of lockout. Coach told me to tip my head up once I got past my knees to help get the hips through. Second attempt I started to get stuck at about the same place, but tipped my head up. Didn't quite feel like my shoulders were back all the way, but everyone yelled to lock my knees, so I did and finished the lift. Must have been holding it for a good 4-5 seconds before lockout though.
8/28
Bench Press
Bar x 8 x 2
95 x 5
115 x 2
135 x 1
165 x 1
185 x 1
195 x 1 (10# PR)
200 x f
Pause Bench
175 x 2 x 2
A bit of progress, so I'm happy with that. 200 got stuck in my usual spot (2 boards), so I've just got to keep hammering that.
8/30
Squat
Bar x 8 x 2
135 x 5
225 x 2
265 x 1
295 x 1
325 x 1 (11 # PR)
340 x 1 (26# PR)
350 x 1 (36# PR)
Pause Squat
275 x 3 x 2
And done! Great week of PRs. Brings my gym total up to 985 which is more than 100lbs up from at the meet!
I'm hoping progress continues at this pace. I realize that eventually it will slow down, but I feel like I'm on a roll. I really want to get my bench up before December's meet though as that has been lagging much farther behind. With these new numbers though I'm setting my sights on a 500 lb deadlift and a 400 lb squat. A lot of work ahead of me.
In other vegan news, Patrik Baboumian set the world record for the yoke carry at 550 kg. Incredibly impressive and that will put him in the Guinness Book of World Records. A great day for vegans everywhere!
8/26
Deadlift
135 x 5
225 x 3
275 x 2
325 x 1
395 x 1
425 x 1 (20# PR)
440 x f
440 x 1 (35# PR)
T-Bar Row
45 x 8
90 x 8
115 x 8
Not quite 450, but I'll take it! So the first attempt I was stuck just shy of lockout. Coach told me to tip my head up once I got past my knees to help get the hips through. Second attempt I started to get stuck at about the same place, but tipped my head up. Didn't quite feel like my shoulders were back all the way, but everyone yelled to lock my knees, so I did and finished the lift. Must have been holding it for a good 4-5 seconds before lockout though.
8/28
Bench Press
Bar x 8 x 2
95 x 5
115 x 2
135 x 1
165 x 1
185 x 1
195 x 1 (10# PR)
200 x f
Pause Bench
175 x 2 x 2
A bit of progress, so I'm happy with that. 200 got stuck in my usual spot (2 boards), so I've just got to keep hammering that.
8/30
Squat
Bar x 8 x 2
135 x 5
225 x 2
265 x 1
295 x 1
325 x 1 (11 # PR)
340 x 1 (26# PR)
350 x 1 (36# PR)
Pause Squat
275 x 3 x 2
And done! Great week of PRs. Brings my gym total up to 985 which is more than 100lbs up from at the meet!
I'm hoping progress continues at this pace. I realize that eventually it will slow down, but I feel like I'm on a roll. I really want to get my bench up before December's meet though as that has been lagging much farther behind. With these new numbers though I'm setting my sights on a 500 lb deadlift and a 400 lb squat. A lot of work ahead of me.
In other vegan news, Patrik Baboumian set the world record for the yoke carry at 550 kg. Incredibly impressive and that will put him in the Guinness Book of World Records. A great day for vegans everywhere!
Tuesday, August 27, 2013
Week of August 19th
Last week of 3s before testing max singles then I have a down week where my wife (http://thespindleandspoon.blogspot.com/) and I will be taking a week long vacation to head down to California and see family. Her birthday was last week, right in the middle of finals, but her parents came up for the weekend and we celebrated properly. Even more significant is that she is now done with her undergraduate degree! I'm so proud of her! She majored in Plant Biology and she will be applying to graduate school this fall. She's hoping to go straight into a PhD program and maybe focus on Mycology. I can't wait for the exciting times ahead for her as she is so passionate about this field and is going to do some really big things in the realm of Ecology. Watch out for her!
It was a good work out week with progress all around. The bench is still a bit slow, but up from before the meet so I am happy.
8/19
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
355 x 1
380 x 3
405 x 3
18" Deadlift
315 x 3
385 x 3
405 x 2
Another great deadlift day. So stoked about reppiing out 405. I'm excited to see where that puts my 1RM next week. I missed that last rep on the 18" because the bar stuck to my leg and I just couldn't lock it out.
8/21
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
155 x 1
175 x 3
185 x 2
185 x 1
2 Board Bench
185 x 2 x 2
Stuck again. I was feeling a bit off though, but still sucks. Hoping to break 200 when I test!
8/23
OH Press
Bar x 8
65 x 5
85 x 2
105 x 3
115 x 3
120 x 3 (Push Press)
Assistance
DB Press
Side Lateral Raises
Rear Delt Raises
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
265 x 1
285 x 3
305 x 3
315 x 3
Box Squat
225 x 3
245 x 3
3 Plates for 3! All the reps felt great. Need to work on the shoulders a bit though.
After vacation, I will probably be adding a fourth day to the workouts for some volume bench work, upper back focus and maybe move shoulders to that day. I really want to focus on getting my bench up for the next meet as I feel like it's lagging too much.
It was a good work out week with progress all around. The bench is still a bit slow, but up from before the meet so I am happy.
8/19
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
355 x 1
380 x 3
405 x 3
18" Deadlift
315 x 3
385 x 3
405 x 2
Another great deadlift day. So stoked about reppiing out 405. I'm excited to see where that puts my 1RM next week. I missed that last rep on the 18" because the bar stuck to my leg and I just couldn't lock it out.
8/21
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
155 x 1
175 x 3
185 x 2
185 x 1
2 Board Bench
185 x 2 x 2
Stuck again. I was feeling a bit off though, but still sucks. Hoping to break 200 when I test!
8/23
OH Press
Bar x 8
65 x 5
85 x 2
105 x 3
115 x 3
120 x 3 (Push Press)
Assistance
DB Press
Side Lateral Raises
Rear Delt Raises
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
265 x 1
285 x 3
305 x 3
315 x 3
Box Squat
225 x 3
245 x 3
3 Plates for 3! All the reps felt great. Need to work on the shoulders a bit though.
After vacation, I will probably be adding a fourth day to the workouts for some volume bench work, upper back focus and maybe move shoulders to that day. I really want to focus on getting my bench up for the next meet as I feel like it's lagging too much.
Friday, August 23, 2013
Week of August 12th
A little late on the update, but it was a great week last week!
8/12
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
355 x 3
375 x 3
385 x 3
Deficit Deadlift
315 x 3
325 x 3
Great workout. 385 was pretty fast too and probably not max effort. Could have gone heavier on the deficits too, but ran out of time. Shooting for at least 395 for 3 next week.
8/14
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
170 x 3
180 x 3
185 x 2
2 Board Bench
185 x 2
185 x 3 x 2
Assistance
Tri Pushdowns
Close Reverse Grip Lat Pulldowns
Awesome! Bench is up. Missing that last rep at 185 seemed more like fatigue than lack of strength for it. Not sure what the deal was with the first 2 board bench set, I think I got out of position on the last rep. Other two sets were good though.
8/16
Seated Shoulder Press
bar x 8
65 x 5
95 x 3
115 x 3
125 x 3
130 x 2
Assistance
Face Pulls
Seated DB Shoulder Press
Landmine Side Bends
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
255 x 1
275 x 3
290 x 3
300 x 3
Pause Squat
225 x 3
245 x 3
Awwwwwww yeah! Shooting for 310 next week. Shoulder work was earlier in the day and went pretty well. Really focusing on getting back and shoulder strength up.
8/12
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
355 x 3
375 x 3
385 x 3
Deficit Deadlift
315 x 3
325 x 3
Great workout. 385 was pretty fast too and probably not max effort. Could have gone heavier on the deficits too, but ran out of time. Shooting for at least 395 for 3 next week.
8/14
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
170 x 3
180 x 3
185 x 2
2 Board Bench
185 x 2
185 x 3 x 2
Assistance
Tri Pushdowns
Close Reverse Grip Lat Pulldowns
Awesome! Bench is up. Missing that last rep at 185 seemed more like fatigue than lack of strength for it. Not sure what the deal was with the first 2 board bench set, I think I got out of position on the last rep. Other two sets were good though.
8/16
Seated Shoulder Press
bar x 8
65 x 5
95 x 3
115 x 3
125 x 3
130 x 2
Assistance
Face Pulls
Seated DB Shoulder Press
Landmine Side Bends
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
255 x 1
275 x 3
290 x 3
300 x 3
Pause Squat
225 x 3
245 x 3
Awwwwwww yeah! Shooting for 310 next week. Shoulder work was earlier in the day and went pretty well. Really focusing on getting back and shoulder strength up.
Tuesday, August 13, 2013
Week of August 5th
Second week of 5s and still going strong. I'm excited to see where I end up at the end of the month when we retest singles.
8/5
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
350 x 5
360 x 5
18" Deadlift
315 x 3
365 x 3
385 x 3
Coach asked what we got the week before and I told him that missed 355 on the last rep, his response was to start at 350. Nailed that and then went to 360 which I also got, but last one was a grinder. First couple flew up though.
8/7
Bench
Bar x 8 x 2
95 x 5
115 x 2
135 x 1
155 x 5
165 x 5
170 x 4
Bench w/ Green Bands
115 x 5
135 x 4
Bench numbers are up, which makes me happy. Wish I could have hit that last rep at 170 as that would put me 10 lbs up, but 4 is pretty good for me. The 5th rep got stuck a couple of inches off my chest and I finished with my coach taking a little bit off. Last rep on the banded bench I got myself out of position with my feet and lost tension.
8/9
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
245 x 5
265 x 5
275 x 5
Squat + 80lbs of chains
185 x 3
205 x 3
Happy with that. Second week of gains and up 20lbs from my 5RM prior to last week.
All in all a great training week. Numbers are up and I've got that 1,000 lb total in sight for December.
8/5
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
350 x 5
360 x 5
18" Deadlift
315 x 3
365 x 3
385 x 3
Coach asked what we got the week before and I told him that missed 355 on the last rep, his response was to start at 350. Nailed that and then went to 360 which I also got, but last one was a grinder. First couple flew up though.
8/7
Bench
Bar x 8 x 2
95 x 5
115 x 2
135 x 1
155 x 5
165 x 5
170 x 4
Bench w/ Green Bands
115 x 5
135 x 4
Bench numbers are up, which makes me happy. Wish I could have hit that last rep at 170 as that would put me 10 lbs up, but 4 is pretty good for me. The 5th rep got stuck a couple of inches off my chest and I finished with my coach taking a little bit off. Last rep on the banded bench I got myself out of position with my feet and lost tension.
8/9
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
245 x 5
265 x 5
275 x 5
Squat + 80lbs of chains
185 x 3
205 x 3
Happy with that. Second week of gains and up 20lbs from my 5RM prior to last week.
All in all a great training week. Numbers are up and I've got that 1,000 lb total in sight for December.
Sunday, August 11, 2013
Meet Pictures
As promised, here are some pictures from the meet. Sorry it took so long to post them!
Getting set up for my 3rd Squat attempt.
Making a most excellent lifting face as I grind out 314 lbs a new PB. I could have gone for more as you'll see in the video below, but I wanted to nail the lift so I was bit more conservative. Also note the socks...
Resting between attempts with one of the guys from my gym. He later got screwed over by having his first bench attempt misloaded, and then having to make his next two attempts with minimal rest between.
Obligatory bench picture, though I don't think these are ever that impressive.
Lockout on my second deadlift attempt at 402 lbs. I always love deadlift pictures.
I'll make a proper post of last weeks workouts later.
Getting set up for my 3rd Squat attempt.
Making a most excellent lifting face as I grind out 314 lbs a new PB. I could have gone for more as you'll see in the video below, but I wanted to nail the lift so I was bit more conservative. Also note the socks...
Resting between attempts with one of the guys from my gym. He later got screwed over by having his first bench attempt misloaded, and then having to make his next two attempts with minimal rest between.
Obligatory bench picture, though I don't think these are ever that impressive.
Lockout on my second deadlift attempt at 402 lbs. I always love deadlift pictures.
I'll make a proper post of last weeks workouts later.
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