Tuesday - Squat again, other stuff

Squat:
-185 x 8
-275 x 4
-315 x 3
-355 x 5,5,5,5,5
This was hard.

Tbar Row Machine:
-60 x 8
-80 x 8
-90 x 8,8

Ab Roller:
-BW x 10,10, 10 slow

Monday - Hurricane Sandy Workout

Started doing a squat program I took from the Weightlifting Encyclopedia. Its only 3 weeks, I'll see if its sustainable for more than that. The intensity isn't super high, which is good for longevity's sake. Actually trying this with my real max.

Squat:
-135 x 3
-225 x 4
-275 x 4
-335 x 5,5,5 (80% of 415 max)

Chins:
-BW x 5
-25 x 5
-50 x 5,5,5,4
-BW x 6 and hold

Ab Roller:
-BW x 10,10 - super slow 5 seconds down and pause

Saturday - back from a break

Squat:
-135x5
-225x5
-275x3
-315x3
-355x1
-385x1

Front squat:
-225x3
-275x2
-315x1

Bench press:
-135x5x5

Ab roller
-45x4x5

Squat and deadlift light

Monday - Feduleyev week 2

I got back form the gym with some weird rash on my shoulders, chest, and neck. I hope it goes away soon.

Squat:
-135 x 5
-235 x 4
-275 x 4
-315 x 4
-355 x 3,4,4
My hips were sitting back too much on some reps, I need to stretch out my front and focus on going down.

Chins:
-45 x 5,5,5

Push Press:
-110 x 5
-135 x 5

Deadlift (kg)
-110 x 5
-140 x 3
-162 x 2
-184 x 1
-194 x 1 (430ish lbs)

Ab roller:
-BW x 10
-25 x 8
-45 x 8,8,8
-BW x 8

Saturday - Squat, Pullups, other stuff

Back Squat:
-135 x some
-225 x 3
-255 x 4
-275 x 4
-315 x 5 x 4
Not bad at all, easy stuff today.

Front Squat:
-135 x 2
-225 x 2
-275 x 1
-315 x 1
-335 x 1
Next time I'll go for 340, getting back towards PR attempts in a few weeks.

Pullups:
-25 x 5
-35 x 5,5
Chins:
-35 x 5,5

Bench press:
-125 x some sets - testing it out, I feel like I could get something back here as long as I'm careful.

Ab roller:
-BW x 10
-45 x 8,8,8

Wednesday - Squat and Deadlift

Back squat:
-185 x 6
-235 x 3
-275 x 3
-315 x 4
-355 x 3
-335 x 5,5

Deadlift:
-135 x 1
-225 x 5
-315 x 3
-365 x 1
-405 x 1,1,1

Clean and Jerk:
-135 x many - just messing around

Ab roller:
-BW x 8,8,8
-45 x 8,10

I need to be careful with my deadlifts, making sure not to do it before a heavy or volumous squat day. That would be a big mistake.

Monday - Feduleyev Cycle Begins!

I'm only doing the smolov intense with 95% max, so 395. Shouldn't be as bad. I'd like to get some good front squats in on some days, and some good low volume deadlifts in on days when I can.

Back Squat:
-135 x 4
-225 x 4
-255 x 5 (supposed to be 3, oops)
-295 x 4
-335 x 4,4,4,5

BB Row:
-135 x 8
-155 x 8
I wasn't really feeling it in my back, just my arms, so I stopped since thats what I was looking for.

DB Pullover:
-65 x 8
-85 x 5

Wednesday and Friday - Squat 420miss and Deadlift 445

Wednesday:

-tested the back squat again, but I missed 420. Got 395 in the warmup though easy.

Back Squat:

-135 x 3

-225 x 3

-275 x 2

-335 x 1

-365 x 1

-395 x 1

-420 x miss

Pullups:

-25 x 5

-35 x 5,3

Deadlift:

-135 x 5

-225 x 5

-315 x 1 (felt really heavy)

+some ab stuff, back extensions with 70 lbs 3x8

Friday:

I was going to test the front squat but its been a while so I decided to keep it lighter. I'll test another time. Also hurt my right wrist a bit. I should tape that next time.

Front Squat:

-135 x 2,3

-185 x 3

-225 x 2

-275 x 2

-315 x 1

-335 x 1 

Deadlift:

-135 x 5

-225 x 5

-315 x 3

-365 x 2

-385 x 1

-425 x 1 (didn't mean for the weight jump to be so high)

-445 x 1 (5 lbs off best from May 2011)

-465 x miss

Squat Test: 415 lbs at 190 bw

Great day today. Hit 390, 410, 415. I'll try for more Wednesday, though I'm happy with what I got. Excited for the rest of the program.

Squat:
-135 x 2,3
-225 x 3
-275 x 2
-325 x 1
-365 x 1
-390 x 1
-410 x 1
-415 x 1 (189 kg)

DB Row:
-85 x 8,8,8

DB Press:
-45 x 8
-60 x some

Pullover:
-80 x 8,8