11.4.09
Atlanta Barbell

Bench
barxwarmup
135×8
225×5
275×3
315×1
335×1
350×1

Dips
BW+45lbsx12
BW+90lbsx10
BW+135×6
BW+180×1

Got some good bench work in.  Unsuccessfully tried to cup an old dumbell up to make a blob w/ my jigsaw.

11.2.09
Atlanta Barbell

Box Squat
barxwarmup
135×8
225×5
315×3
405×1
455×1
500×0

Deadlift
315×5
405×3
500×1
600×1 <–PR!!

Reverse Hyper
154lbsx10
214lbsx10
284lbsx10

Big pull toinght, got 600 up.  Been trying to hit that for months.  Got the train to the station, time to keep it moving up the tracks.  A good night.

10.26.09
Atlanta Barbell

Low Box Squat
barxwarmup
135×6
225×5
315×2
405×1
455×1

Military Press
up to 135

Reverse Hyper
3×10

45° back raise
bwx10
+45lbs x10 – 2 or 3 sets

Lat Pull
140×10
175×10

Painful night.  Right knee was aching, mostly likely since i was laying tile in my basement all weekend.  The 455 single took about an hour to get up, saw stars afterwards, def a max effort.  The rest was not exciting, right shoulder hurt a bit on the military.  i’m gettin old for a 26 year old.

10.14.09
Atlanta Barbell

Floor Press
barxwarmup
135×6
225×5
275×2
315×1
335×1

Kettlebell Extenstions
yellowsx10
greensx8
orangesx4

Dips
bwx15
1chainx12
2chainsx10
3chainsx10
4chainsx8

Sled
90lbsx2 trips
180lbsx4 trips

Nothing special just hit it hard tonight, good session.

10.12.09
Atlanta Barbell

Box Squat
225×8
315×5
405×3
455×3
500×1 <–PR!
515×1 <–PR!!

Military Press (behind head)
barxwarmup
95×6
135×6
155×6
185×2

GH Raise
3×8 w/ plate behind head

Reverse Hyper
3×10

Tire sled hammers
2×10 each side

Prowler w/50 lbs
6 trips

Big PR on squat today.  The 500 mark has been met and surpassed and all i can say is “its about damn time!”.  Hit it hard and then did some barefoot prowler work and puked up some lunch in the parking lot.  A great night.

10.05.09
Atlanta Barbell

Good Mornings
barx10
135×6
185×6
225×6
285×6
315×3
365×1

Military Press
barx10
95×6
135×6
155×6
170×6

Deadlifts off plates
225×6
315×5
405×3
495×1
600×0

Reverse Hyper
3×10

Tire hammers
30 reps each side

Didn’t make much of a pull on 600..it was suck.  nothing much else

Saw ‘tallica and lamb of god last night.  Good show.

09.28.09
Atlanta Barbell

Squat
barxwarmup
135×8
225×6
315×3
405×1
500×0
490×0

Overhead Press
barxwarmup
95×6
135×3
185×1
225×1
245×0

Reverse Hyper
3×10

GH Raise
3xsomething

Went for 500 on squat but didn’t have enough off the box.  Read some of Scott Yard’s article on EFS and he had some pointers on moving in the stance when going raw to help off the box.  I tried moving it in, just gotta get used to it, and i’ll see if that helps.  Makes sense.

09.23.09
Atlanta Barbell

Reverse Band Bench (green bands)
135xwarmup
225×10
315×3
405×1
495×1 w/shirt
550×1 w/shirt

JM Press
3×6 ish

Dips
BWx15
+1 chain x15
+2 chainsx15
+3 chainsx10
+4 chiansx10

Sled
135×2 trips
180×4 trips

Pressed some heavy weight today, just keep pushing and pushing the weight up.  The 500 that dropped on my neck is a distant memory, figure the only way to get the head straight is to keep pushing it and focus on the lift at hand.  I think focusing on the milestone numbers (500lbs, 600lbs, etc.) makes them seem a bit less atainable, so I’ve been trying to jump over the number instead of dead on it.  Seems to be working so far mentally.

Gonna get some de squat in tomorrow.

09.22.09
Atlanta Barbell

Pin Pull Deadlifts (#4 pin)

135xwarmup
225xwarmup
315×6
405×5
495×1
585×1
635×1
700×0

Overhead Press
barxwarmup
95×10
135×5
185×1
225×1
245×0

Reverse Hyper Extension
3×10

went for a 700lb pin pull, got it to mid thigh but couldn’t lock it out.  Got a good strain though.  A good milestone attempt.

Bench weds

09.18.09
Gold’s Gym

Squat
135×10
225×8
315×6
405×3

Hack Squat
up to 4 plates on each side

Single Legged Hamstring curl
50×10
75×10
85×6
100×6

Seated Calf Raise
up to 4 1/2 plates

45° back raise
bwx10
+45×10

Burned the legs up today, felt good.  Hoping to get some de bench in tomorrow.