deads Jan 12, 2011
deads conventional
bar x 10
135 x 10
180 x 5
220 x 3
264 x 3
308 x 1
352 x 1
396 x 1
440 x 1
486 x 0
396 x 3, 3, 10
pendlay rows
135 x 5
180 x 5
220 x 4 x 4
reverse curls
80 x 3 x 8
notes: GRIP GRIP GRIP GRIP GRIP GRIP GRIP GRIP! damnit, weight was coming up no problem, but my right hand let go and that was with chalk... i miss the texas bar, that's for sure! and more grip problems at 4 plates too... it's partially mental though, cause i manned up on my last set and went all out, 10 reps, not bad till my grip let go... think it's time to switch deads out for rack pulls and really overload my grip or go to a hook
light bench jan 10, 2011
pause bench full grip
warmups
180 x 3 sets
band bench purple mini
135 x 3 x 5
shoulder db press
60x 2 x 8
band raises, side raises, face pulls
notes: going back to the standard 4day spilt, db press hurts the most but shoulder held up well to the benching, mixed in some bandwork for fun
Squats Jan 7, 2011
squats
bar x 10
90 x 10
135 x 5
180 x 3
220 x 3
264 x 1
308 x 1
352 x 1
396 x 1
440 x 1
352 x 3 x 5
pull throughs
175, 190, 205 x 10
reverse ez curls
70 x 3 x 10
notes: squat strength is back so i'm happy about that, i find after a layoff it takes a good month before my CNS is ready to move heavier weights again, so soon enough i should be ready to gear up and workout for real, no more raw stuff... ps i think 440 is a PR as i've never really pushed myself raw, nothing too impressive, and some room to spare, but raw PR's have become kinda meaningless when you're moving 700+ in gear haha
light upper body / rehab jan 04, 2011
Decline med angle close grip
bar x 2 x 10
90 x 5
135 x 5
180 x 3
220 x 1
253 x 1
286 x 1*
231 x 3 x 5
db shoulder press
55 x 3 x 8
tri pushdowns, v-handle
75 x 3 x 10
L-flies, front raises, DC broomsticks
notes: wasn't feeling it today, just felt weak in general, but still faired well enough to get through the workout, just one off those days, too much holiday drinking and to top it off i've become some sort of insomniac the past 2 weeks which is frustrating me cause i love to sleep, lol... asterisk is for a bad spot, i specifically instructed him not to touch the bar, which he had his fingers on the whole way... not to mention not paying attention to when i wanted to start the lift and having to reset for the hand off... this is why i hate commercial gyms, the luck of the draw, oh well, i'll go for it again next time
deads Jan 02, 2011
Conventional Deads
135 x 10
220 x 5
264 x 3
308 x 1
352 x 1
396 x 1
462 x 1
352 x 10, 10, 8
Pendlay rows
180 x 3 x 5
conc curls
30 x 3 x 10
notes: first workout of the year was pretty good, slapped on the belt for the top single, but i'm a bit dissapointed with my last work set, i should've had the ten but my grip started to slip and dropped the bar, i was pretty winded and drained to bang out the last 2 so i just shut it down... i haven't noticed any ill effects since i started smoking last January up until now, high reps are leaving me winded and my GPP is total crap as i haven't done any form of cardio in forever... i feel like i'm turning into the typical sleep apnia/fat/useless powerlifter, gonna have to change my focus a bit for the year, put a little more emphasis on health and athletic performance
happy new years everybody!
light upper body / rehab dec 29, 2010
Decline med angle close grip
bar x 2 x 10
65 x 5
90 x 5
135 x 5
180 x 3
220 x 1
264 x 1
220 x 3 x 5
db shoulder press
50, 55, 60 x 8
tri pushdowns, v-handle
70, 75, 80 x 10
L-flies, front raises, DC broomsticks
notes: strength coming back and pain is manageable, it's a good sign i suppose, but i can tell that something is still way off when doing the shoulder presses some pain at the upper lat insertion is present and the rotator rehab, feels like a nerve is being pinched, or displaced or something and pain is present after the sets, which is better than during the set i suppose...
Squats Dec 27, 2010
back squat
bar x 2 x 10
90 x 5
135 x 5
180 x 3
220 x 3
264 x 1
308 x 1
352 x 1
396 x 1
308 x 3 x 5
front squat
135, 220 x 8
reverse curl ez bar
70 x 3 x 10
notes: raw squats are getting back to normal, soon it'll be time to increase workout frequency, and eventually get back into gear... for squats and deads at least. don't think i'll be competing in january, i hate not being able to give my 100%, might just do the deadlift only, or just volunteer as Ross could always use an extra hand i'm sure... we'll see
light upper body / rehab dec 23, 2010
Decline med angle
bar x 10
90 x 5
135 x 3
180 x 1
220 x 1
242 x 1
200 x 3 x 5
db shoulder press
45, 55, 60 x 8
tri pushdowns
60, 65, 70 x 10
L-flies, DC broomsticks
notes: squeezed in a quick workout before Christmas, pretty happy witht he pain/strength ratio in the shoulder thus far, we'll see how things develop, but still feel pretty far from being able to go for near max singles... time to eat up! Merry Christmas all!
deads Dec 21, 2010
Conventional deads
bar x 10
135 x 8
180 x 5
220 x 3
264 x 1
308 x 1
352 x 1
396 x 1
440 x 1
308 x 3 x 10 from a full stop off the floor
pullthrus
120, 135, 150 x 10
conc curls
25 x 3 x 10 (haha i suck at these)
notes: slowly getting back in the groove of things, deads felt pretty strong for not having picked anything up in 6 or so weeks, that abdominal strain i would experience pulling conventional was not there today so that's a positive note as well... but boy am i out of shape, my GPP is terrible, at the end of the deads i was sucking air like a shaggy dog in the desert, gotta focus on that a bit more, ugh cardio... ah well, a good workout overall
light upper body / rehab
decline bench med incline, CG
open bar to 180# in 10kg jumps x 5 reps/set
200# x 3
220# x 1
180# x 3 x 5
shoulder db press
35 x 10
40, 45 x 8
tri push downs, v-handle
60 x 3 x 10
bunch of L-flies, light shoulder complexes, and DC broomsticks
notes: shoulder still feels kinda crappy but happy to see it didn't interfere with pressing much... weights felt heavy, but that's normal as i haven't pressed anything in over 5 weeks, gonna work up slowly though and hope it strengthens the area without reaggravating it