02.08.10
Atlanta Barbell
Box Squat
barxwarmup
135×5
225×5
315×4
405×2
belt on
455×1
520×0
505×1
Military press
barxwarmup
95×6
135×5
185×4
Deads
315×6
405×4
495×1
belt on
635×0
630×0
Reverse Hyper
3×10
Standing Abs
3xshit
Tried upping the final set, failed on squat, brought it down to 505 and got it. Deads, failed at both. Talked with scott, going to switch the deads for the next 4 months and then try for a single on week 5
02.06.10
Gold’s Gym
Bench w/ cambered bar
barxwarmup
135×8
185×5
225×5
275×2
Bench w/2 mini bands
barxwarmup
135×5
185×3 – 2 sets
155×3 – 8 sets
Weighted Dips
3×10 up to 90lbs
135×4
DB Flys
3×10
Front/Side lateral raise
3×10
Standing Abs
3×10
Did some new lifts today. Pulled the cambered bar bench out of Jim Wendler’s max effort manual. I have a weak bench off the chest, hopefully this helps to remedy it. Also used the minis so that each band goes from 1 end of the barbell to the other and bending at the bar under the bench. Good tension here, kicked it down it 155 to keep the speed up. Can’t wait for monday!
02.04.10
Gold’s Gym
Squat w/ Minibands
barxwarmup
135×6
185×6
225×2x8 sets
Single Leg curls
3×10 w/90lbs
Seated Calf
3×10
45° Back Raise w/ two mini bands
3×10
Standing Abs
3×10
in out done speed.
02.03.10
Atlantal Barbell
Bench
barxwarmup
135×8
225×5
315×3 – 3 board
365×1 – 3 board
shirt on
405×2 – 3 board
455×1 – 3 board
455×1 - 2 board
455×1 – 1 board
455×1
Kettlebell ext
grapesx10
applesx10
orangesx6
Dips
bwx15
+1chainx10
+2chansx10
+3chainsx10
Pressed some good weight tonight. Left some in the tank for next week. Definitely a good max effort week.
02.01.10
Atlanta Barbell
Low box Squat
barxwarmup
135×6
225×5
315×4
405×2
455×1
495×1
500×1
Deadlifts
315×4
405×3
495×1
625×1 <– PR
Military Press
barxwarmup
95×5
135×5
185×2
225×1
245×0
Reverse Hyper
3×10
GHR
3×10
Standing Abs
3×15+
Hit some big numbers tonight. Scott had a photog in for the website so he got some shots of my squat and deads. Lookin forward to some shirt work on weds.
01.27.10
Atlanta Barbell
Floor Press
barxwarmup
135×10
185×8
225×5
285×5
315×1
335×1
345×1
Overhead Press
barxwarmup
95×5
135×5
185×2
225×1
Kettlebell Ext.
3×10
Dips
bwx10
+1chain x 10
+2chains x10
+3chains x10
+4chains x10
Hammers
4×5
the last floor press, ass came way up, form failure. Overall a good session.
01.25.10
Atlanta Barbell
Front Squats
135×5
185×5
225×5
285×3
315×1
Good Mornings
barxwarmup
135×5
185×5
225×5
285×3
315×2
365×1
Deadlift
315×5
405×2
495×1
600×1
635×0
Reverse Hyper
3×10
GHR
3×10
Tried a new thing w/ front squats. Gotta get some better positioning on the front or just stop bitching and get used to it. Wanted to double the 600lb deadlift, but didn’t have it in me and then missed 635 (again!#?!)
Vid of the 600:
01.18.10
Atlanta Barbell
High Box Squat
barxwarmup
135×5
225×5
315×3
405×2
495×1
530×1
Deadlift
315×3
405×2
495×1
620×1 <–PR!
Overhead Press
135×5
185×2
205×1
225×1
Reverse Hyper
3×10
GHR
3×10
Standing Abs
3×10
Another 5lb PR on deadlift. +5 lbs a week, we’ll see how far that goes. Solid night. Got my order of JustProtein in tonight, had a great after dinner shake. Lookin forward to the Ed Coan book I got off ebay. Should have it later this week.
01.14.10
Gold’s Gym
Squat
barxwarmup
135×10
225×8
315×6
405×5
455×3
Overhead Press
barxwarmup
95×10
135×6
155×6
185×1
Calf Raise
90×10
135×10
180×8
225×6
270×3
Abs
3×10
Trying a narrower stance on squat. I feel like i get more power out of the hole. Hopefully this change in technique will show on ME day.
01.13.10
Atlanta Barbell
Reverse Band Bench
135xwarmup
225×6
315×5
405×1
425×1
Kettlebell ext
purples x 10
greensx8
orangesx6
Dips
bwx12
+45×10
+90×8
+135×6
Lat Pull
warmup
160×10
180×10
210×6
230×5
Grappler rows
45×10
90×10
135×8
185×6
borrow IronMind from scott, should be a good read
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