Tuesday - Press and Pullups

Pullups:
BW x 5
40 x 5,5,5,5,3

Press:
-95 x 6
-115 x 5
-125 x 5,5,5,5

Hanging Knee Raise:
-BW x 8,10,10

Sunday - upper body

Close grip bench

-135 x 8,8

155/7,7,7

Pull-ups

35 x 5,5,5

Bw x 5

Handstand holds

~20 attempts

Ab wheel

Bw x 10

45 x 10,10,10

Back exts

Small bar + 50. (75?) x 5,5,5

Saturday - not bad, squatted up to 375

Pull-ups

Bw x 6,6,6,6,6

Squat

135 x 5

225/5

275/3

315/2

335/1

355/1

375/1 double body weight ~185

315/1 

Pullovers

75/20

Pull-ups

25/5,5,4

Thursday

Pull-ups 

6 x 6

Squat

135 x 5

225 x 5

275 x 4

315 x 3x 3

Shoulder blade hurts less but still bothersome

Press

95 x 5

115 x 5

125 x 5,4

Tuesday still feeling shoulder blade issue

Squat

135x5

225x5

275x3 hurts left shouldr blade. Stopped

Press

95x5

115x5,5,5

Pull-ups

Bw x 5,5,5,5,5

Incline sit-up

Bw x 15,15,15

Stretching 

Friday - Deadlift, Pullups, etc

First day doing deadlifts in what seems like years. Probably more like months.

Deadlift:
-135 x 5
-225 x 5
-315 x 5,5,5

Back Squat:
-135 x 5
-225 x 5 (left shoulder blade hurt so I stopped. not sure whats wrong with it)

Pullovers:
-75 x 10,10

Hanging Leg raise:
-10,10
Ab wheel:
-10,10

Wednesday - second day back, squat 315 and other stuff

Today was better than Monday. Started to feel it come back, a bit.

Pullups:
-BW x 5,6,7,6,5 (well this still sucks...)

Single Standing Flies (machine): #3 x 10,10
Side standing twists (machine): #3 x 10
I was waiting for the squat rack.

Squat:
-135 x 6
-225 x 5
-275 x 3
-315 x 3,3,3 This was much easier than Monday.

Press:
-35# bar I think + 70 = 105ish x 5,5,5
From now on this bar weighs 35 lbs.

EDIT:
Looking back I believe this is the day I hurt my rhomboid.

First day in a month - Light stuff

Wow. Its been a month. I finally got a membership at a place near home so the thought of traffic will not deter me from lifting anymore. Its not a great gym but it will do. Right across the street, so its going to be easy to go home and lift. Plus if I pay for it then I'll have to go.

Squat:
-135 x 5
-225 x 5
-275 x 4
-315 x 3,3,3 (kept it light, but this wasn't as easy as I had hope...lol)

Pullovers:
-65 x 10
-75 x 12,12,8 - pathetic, but this was the highest weight available. I'll have to figure out how to do this with a barbell. Can't be that hard.

Pullups:
-BW x 8,8,6,3 pathetic but what I do expect

+stretching

Goal: Squat a widowmaker set with 315.

This honestly shouldn't be that hard, except I've been in and out of the gym for months now. I need a goal to get me back on track, and this one will toughen me up.

The other day I did 315 x 10, and I did 315 x 8 today. I know I can do this. 315 x 20.

Time: before the year 2014 begins

Tuesday - Pullovers, Squat, Good morning

Good to be back in the gym. If only I could be consistent now with my schedule.

Pullover:

-60 x 10

-80 x 10

-100 x 9,8

Squat:

-135 x 5

-225 x 3

-275 x 3

-315 x 3

-365 x 1,1

-315 x 8,3

Good morning:

-135 x 5

Thursday - Squat and Press

Light stuff today.

Back squat:
-135 x 5
-225 x 5
-275 x 4
-315 x 5
-365 x 1 (just for fun)
-315 x 5,5,5 (I think, I need to check the log)

Press:
-95 x 5
-115 x 5
-120 x 5,5

Friday - Pullovers and Good mornings

Pullover:
-55 x 10
-80 x 10
-100 x 10,10,4+2

Good morning:
-95 x 8
-135 x 10,10,10

Tuesday - Squat and press

Squat:
-185 x 6
-225 x 5
-275 x 5
-315 x 3
-335 x 3,6 fuck yes this was harder than it should be

Press:
-95 x 5
-120 x 5,5,5

Thursday - Squat, Press

Squat:
-135 x 8
-225 x 5
-275 x 5
-315 x 5,5,5

Press:
-95 x 5
-115 x 5,5,5

Monday - Back Squat 335 x 5, Press, etc

Just bringing up the intensity slowly, nothing too heavy today. Press was especially easy, actually.

Pullovers:
-80 x 10
-95 x 10
I wanted to do more but the squat rack opened up and  I had to grab it.

Squat:
-135 x 5ish
-225 x 5
-275 x 5
-315 x 5
-325 x 5
-335 x 5
Next time I think I'll do 335 for 3x5 across, it wasn't too bad. I just need to get used to doing multiple reps in a set.

Press:
-95 x 5
-115 x 5,5,5
Easy.

Wednesday - Press and Deadlift

Wow, after not pressing for probably over a year, my press is pathetic.

Press:
-95 x 8
-115 x 5
-125 x  4 (sadly, too heavy for the first time in months)
-115 x 5,5,3 (wow)

RDL:
-135 x 10
-225 x 8
-315 x 5,5,5

Friday - Squat 325 x 5, Pullovers 95 x 10

I couldn't make it Wednesday.

Squat:
-135 x 8
-225 x 5
-275 x 4
-315 x 5
-325 x 5,5

Pullovers:
-95 x 10,10,6+2

Rows:
-95 x 5
Shrugs:
-95 x 5

Monday - Back at the gym (Squat 315x5, Pullovers, etc)

First day back from furlough.

Pullovers:
-50 x 8
-60 x 8
-90 x 10,10,10

Back Squat:
-135 x 5
-225 x 5
-315 x 5,5,5
Slightly slower tempo than usual.

Chins:
-BW x 10,10

New program I'm going to try and follow

So I couldn't lift this week - gym is likely closed and I don't have a number to call.

Anyhow, I think I'm not making much progress on this daily squatting at the moment because of various reasons, but its been about 2 months and I'd like to vary it a bit. Here is a loose idea of what I came up with.

Three days a week, because 5x is getting to be a lot. I can always go in more, but I'm not sleeping as much as I used to, and its tough going every day. Plus this lets me work extra on Tuesday, so I can leave early to go lift on Wednesday and Friday if need be.

Monday:
-Back Squat
-Pullovers
-Chins

Wednesday:
-OHP
-Deadlift/RDL (whichever I choose)

Friday:
-Back Squat
-Pullovers
-Rows or Shrugs or Lat Raises

I'd like to do front squats but those always hurt my side. I guess I just want some variety and to make sure I'm hitting everything important. I guess I'm still missing chest. Maybe I'll do some flies or something.

Monday - squat 385, pullovers

Very little sleep. Long work day too. Also my log got soaked. New log time. Recorded direct to phone. 

Pullovers

95 x 11,9

Squat

135 x 5 

225 x 5

315 x 3 

365 x 1, 1 

385 x 1 (hard)

Front squat a few

Wednesday - Squat 385

Whole back was really sore today, which hampered the squats.

Warmed up with some slow pullovers with 55 lbs

Back Squat:
-135 x 5
-225 x 5
-315 x 3
-365 x 1
-385 x 1
-365 x 1
-385 x 1

It didn't seem like 405 was going to happen within the timeframe I had, so I cut it short. Hopefully my back will be better tomorrow. I think it may be time soon for more volume, less constant intensity.

Monday - Back Squat 405, Pullovers, Pullups

Back Squat:
-135 x 5
-225 x 5
-315 x 3
-365 x 1,1
-385 x 1
-405 x 1,1

DB Pullover:
-95 x 12 RP 8

Pullups:
-BW x 8,6,4 (pathetic, wow)

Monday - Squat 385, Pullovers

Squat:
-135 x 5
-225 x 5
-275 x 4
-315 x 3
-365 x 1
-385 x 1
Feeling sluggish, and I didn't have my music.

Pullovers:
-90 x 15,5 (rest paused)

Friday - Squat 405

Had black belt and my right wrist was hurting, so I didn't do anything upper body today.

Squat:
-135 x 5
-225 x 5
-275 x 4
-315 x 3
-365 x 1
-385 x 1
-405 x 1 (not hard)
-315 x 10

Left knee a little bit of pain. Should be fine by Monday.

Wednesday - Squat, too much food! (385)

Potluck today filled me up. I got to 385, tightened the belt, almost puked. Muay thai in the evening I was better though. One meal today, lol.

Squat:
-135 x 6
-225 x 5
-275 x 5
-315 x 3
-365 x 1
-385 x 1 (almost puked)

Tuesday - Squat 405, Rows

Squat:
-135 x 6
-225 x 5
-315 x 3
-365 x 2
-385 x 1 (kinda hard)
-405 x 1
-315 x 7

Db Rows:
-95 x 10,8

Friday - Squat 405, Pullovers

Lifted at a different gym today.

Squat:
-135 x 6
-245 x 5
-295 x 4
-315 x 3
-365 x 2
-385 x 1
-405 x 1
-315 x 6

Pullovers:
-90 x 10,10

Wednesday - Squat 405 and some other stuff

Lifted with a friend at Lifetime in Columbia - its a nice gym, way too expensive for me though.

Squat:
-135 x 5
-225 x 5
-275 x 3
-315 x 3
-365 x 1
-405 x 1
-315 x 6

Messed around with some clean and jerks up to around 100 kg

DB Row:
-80 x 10
-90 x 10,10

Tuesday - Squat 425, Sprints, Rows

DB row:
-85 x 10
-95 x 8

Squat:
-135 x 5
-225 x 5
-315 x 3
-365 x 1
-395 x 1
-410 x 1
-425 x 1

This wasn't a max weight PR, but my PR 435 was at 195, and this was at 190. Thats a bodyweight PR - by less than .1x - but I'll take it.

Sprints:
-~80m/90 yards x 5

Friday - Squat 405, Pullovers 90

Squat:
-135 x 5
-225 x 5
-315 x 3
-365 x 1
-405 x 1

Pullovers:
-90 x 10,10,10 (do 95 next time)

Sprints:
5 sprints x ~60 meters (estimated from google maps)

Thursday - Squat 405 and Chins

Morning workout because I finished my test early.

Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 2
-365 x 1
-405 x 1 (This was pretty difficult, probably because it was morning and also because I did 420 the day before.)

Pullups:
-25 x 5
-45 x 5,5,4 (Need to redo this weight)

Wednesday - Squat 420

Squat:
-135 x 5
-225 x 5
-315 x 3
-365 x 1
-395 x 1
-420 x 1
-315 x 3

DB Row:
-90 x 10,10,10

Tuesday - Squat 405

Some dumb ass doing a pushup, situp, pullup combo in the squat rack.

Pullovers:
-90 x 10,10,10

Squat:
-135 x 5
-225 x 5
-275 x 3
-315 x 3
-365 x 1
-385 x 1
-405 x 1

Squat 415

Some dumbass was curling in the squat rack when I got in.

Pullover:
-85 x 10,10,10

Squat:
-135 x 5
-225 x 5
-315 x 3
-365 x 1
-385 x 1
-415 x 1

Squat 395 and DB Rows

Feeling a bit sore today, didn't sleep well. The first lifts were pretty tiring but it got better as the time went on. 395 wasn't bad.

Squat:

-135 x 6

-225 x 5

-275 x 3

-315 x 2

-365 x 1

-395 x 1

-315 x 6

DB Row:

-85 x 10,10

-50 x 30 reps

Tuesday - Squat 410, Pullovers

I'm getting used to this squatting every day thing. Its fun. It won't last forever but I'm gunning for a month. I'll see.

Squat:
-135 x 6
-225 x 5
-275 x 3
-315 x 2
-365 x 1
-385 x 1
-410 x 1

No drop sets today.

Pullovers:
-85 x 10,10,10

Monday - Squat 395, Chins

Squat:
-135 x 6
-245 x 5
-295 x 3
-335 x 2
-375 x 1
-395 x 1
-335 x 2,2,2,2

Chins:
-BW x 6,6

Friday - Squat 405 - Quick friday session

Back squat:
-135 x 5
-225 x
-275 x 3
-315 x 3
-365 x 1
-385 x 1
-405 x 1

Legs felt good, back a bit tired.

Thursday - Squat up to 405, Pullover

I like this 2/3 lift workout scheme - enough that I feel like I get a good workout, in addition to BBC training, but not so much that I get stuck in a ton of traffic or leave really late. Though lately, there's been a lot more traffic. Oh well, that doesn't matter in a workout log.

Squat:
-135 x 5 paused
-225 x 5
-275 x 3
-315 x 2
-365 x 1
-385 x 1
-405 x 1 (not that hard, actually)
-315 x 1
-135 x 5
The reps at the end don't matter, but I like to finish on a rep with perfect form, and near maximal lifts don't usually look as pretty.

DB Pullover:
-80 x 10,10

Wednesday - Squat up to 385, DB rows

Back Squat:
-135 x 5
-225 x 5
-275 x 3
-315 x 2
-365 x 1
-385 x 1
-315 x 2 paused
-135 x many paused

DB Row:
-80 x 10,10

Tuesday - Squat up to 395, Bench Press

Bench:
-135 x 5
-185 x 5,5,5 (This was harder than it should have been, my arms were really tired from yesterday.)

Back Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 2
-365 x 1
-395 x 1
-315 x 1

Monday - Squat up to 385, Pullovers +

Squat:
-135 x 6
-225 x 5
-275 x 3
-315 x 2
-345 x 1
-375 x 1
-385 x 1
-315 x 5

Pullovers:
-55 x 10
-80 x 10,10,10

DB Row:
-80 x 7

Friday - more lifting, Squat 375

In the gym again. Its easy to go after work, and its not crowded till later, so hopefully I can keep doing this often.

Back Squat:
-185 x 6
-205 x 5
-215 x 5 (working in with someone else)
-275 x 5
-315 x 3
-355 x 1
-375 x 1
-315 x 3

Just an easy single.

Thursday - Lifting Again, Squat 365

Tried the free gym at work - not great because only one squat rack but it'll do till I decide to pay for a membership again.

Squat:
-135 x 6
-225 x 4
-275 x 4
-315 x 3
-365 x 1,1
-315 x 3

DB Press:
-55 x 10,6

Pullover:
-65 x 10
-80 x 10,10,10

Wednesday - Hill Sprints

Was able to check out the gym yesterday, but I didn't have time to use it. Its got what looks like 1 squat rack (maybe 2), some benches, a bunch of free barbells, etc. Looks like if I get there early I can get the squat rack to myself, and its free.

Today I had to drop of my car at the dealer so I did some hill sprints again. This time I timed it.

10 sprints - total time 13:58

The first 5 took 5 minutes. The last actual run up the hill took 15 seconds, for what its worth. Maybe I'll get a real stopwatch and actually time myself more.

Monday - Hill Sprints

Skipped the gym because I thought I was taking my car to the dealer, but it turns out the first time I could get an appointment was Wednesday afternoon. So I did some hill sprints out back by the apartment pool. Not sure of the actual incline or distance, but it took about 30 minutes total.

Hill sprints - 10x

Wednesday - Block Cleans, Front Squat, Farmers Walk

Tried a snatch, really hurt my thumb, so I'm taking time from that still.

Power Clean from blocks - below knee:
-LBS 95 x 3
-115 x 3
-175 x 3
-205 x 2,1
-255 x m,2,2
-275 x 3 pulls

Front Squat:
-135 x 4
-225 x 3
-275 x 2,1
-295 x 2
kept it light, this hurt my right wrist. Maybe I'll stick to back squats for the time being.

Farmers Walk:
-~120 each arm x 2 full rounds

Monday - Light Clean and Jerk, Squat

Short day, first day of work and I got minimal sleep. Still wanted to go lift and did so. Writing this up from memory so it may not be perfect.

Clean and Jerk:
-70 x 2,2
-100 x 2 (10 kg plates busted)
-110 x jerkmiss
-100 x 2

Decided to stop here and keep it light.

Squat:
-135 x 5
-225 x 4
-315 x 2,2,2,2

These started harder than they should have been, finished not bad, not great though. Probably could have squatted 380 today without the other stuff - not a great lifting day.

Pullups:
-1 chain x 8,6

Clean and Jerk 115, Back Squat 365, Farmers Walks

Clean and Jerk:
-70 x 3
-100 x 2
-110 x 1,m (bad footing on jerk)
-100 x 1
-110 x 1
-115 x 1,1

Back Squat:
-135 x 3
-225 x 4
-315 x 3
-365 x 2,1
(I really need to bring up my work capacity - this was way too difficult on my legs and back after not that many clean and jerks.)

Pullups - 1chain x 8

Farmers Walks:
-50 lbs each side x 2 roundtrips
-roundtrip x 47.1s(econds)
-roundtrip x 42.8s
-3 roundtrips in 3 minutes timed

First Clean and Jerk since May, Squat and other stuff

Had some fun with clean and jerk today. My schedule has been super bad but I see it getting better now.

Clean and Jerk (KG):
-60 x 2
-90 x 2
-100 x 2
-110 x 2
-120 x 1
-125 x clean+jerkmissed, clean+jerkmissed

Back Squat:
-135 x 5
-225 x 5
-315 x 3
-365 x 1,1 (legs tired from cleaning for first time in months)

Pullups:
-BW x 5
-1 chain x 5
-2 chains x 5
-3,2,1 chains x 3,2,2
-3 chains x 3

Roman Chair situps:
-BW x 8
-black box thing x 10,10,10

Thursday - Light stuff

Back Squat:
-135 x 4
-225 x 4
-315 x 5,5,5

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

Wednesday - Squat 405

Thumb is still bothering me so I didn't do much more than squat. Plus thats my current goal. I need to do more stuff though, once the thumb heals.

Squat:
-135 x 3
-225 x 3
-315 x 3
-365 x 1
-395 x 1
-405 x 1 (93.5%)

Pullups:
BW x 8,8

Situps:
-50 BB x 15

Monday - First day lifting at the Colosseum. Good stuff.

Back Squat:

-135 x 4

-225 x 5

-315 x 3

-365 x 1

-385 x 1 (89%)

-365 x 1

-315 x 3

Pullovers:

-75 x 10

-90 x 8,8

Pullups:

-BW x 5,5

Deadlift:

-135 x 5

-225 x 5

-315 x 3

-365 x 1

Thumb on the left hand still hurts a lot, didn't want to risk anything that really involved pushing the bar. Couldn't hook on the deadlift, so grip suffered significantly.

Friday - Squats and nothing else

I hurt my thumb so just squats.

Back Squat:
-135 x 6
-225 x 5
-315 x 3
-335 x 3
-355 x 3
-375 x 2

Second day back - better

Squat:
-135 x 4
-225 x 4
-315 x 3,3,3,3,2 - accidentally double-bounced the second rep and decided to call the final set early

Pullups:
-BW x 6,6,6,6

Weighted situp:
-45 x 10 top half, 10 bottom half, 10 full ROM

Took a month off, but back to it in full now.

Days turned into weeks, into more weeks, etc etc. Anyway, I'm back and its time to  get those gains I lost back.

Squat:
-185 x 8
-225 x 6
-315 x 2,2,2,2

Pullover:
-80 x 10,10

Weighted situp:
-35 x 20,20

Finals week+Hawaii

So I did lift the week after the clean PR, some back squat sets - I think some sets of 5 with 315 and some singles around 390. Not positive at the moment.

I did not lift after that, because I got sick, then went home, and now I'm in Hawaii. I'll lift when I get back. I'll call it much needed rest.

Thursday - last day at sph maxing the clean

Clean up to 141 kg pr hell yeah.

Squats felt terrible. 

Clean and jerk

100

114

Clean

123

132

141

Thursday

Big bruise on my right thigh. Terrible lifting.

Deadlift
155 x 5
265 x 3
315 x 3
385 x 5x5

Ab roller
Bw x 8
55 x 8

Tuesday - Bench and Squat

Did some pullups on Monday and ran about 2.5 miles. Legs were tired today but squats weren't hard because its light.

Bench:
-135 x 5
-190 x 5x5

Squat:
-245 x 2
-320~ x 5 x 2

Thursday - first good gym day in too long

Finally, sone sleep and rest. Great day.

Deadlift
155 x 5
245 x 4
355 x 5 x 5

Ab roller
Bw x 10
45 x 8
55 x 8,8

Saturday - tough squats, bench, etc

Dr sq

Squat
135 x 5
225 x 3
315 x 2
355 x 4,4 thus got way too difficult. Probably bc sat morning. Cut to 335 which was much better. Form stayed good here on out.
335 x 4,4,4

Bench
135 x 5
185 x 5x2

Db row
85 x 8

Pullover
85 x 8,8

Thursday-deadlift

4 hours of sleep. Really bad.

Deadlift
-155x4
-245x3
-335x1
-375x5x4

Roman chair sit-up
Bw x 15

Tuesday - DS 5

Bench:
-135 x 5
-190 x 5 x 4

Bench Overload:
-225 x 10s
-295 x 10s,10s,10s

Squat:
-225 x 4
-275 x 3
-335 (supposed to be 330) x 5 x 2
Note: This was really tiring actually, because of the running yesterday. Nothing I couldn't handle of course, but glad that it was a light day.

Monday - run

Got some new running shoes. New balance trail zero.

Went about 3 miles total.

Thursday - ds 4

Tuesdays lockouts really made me sore in the legs.

Deadlift:
155x5
245x5
355x5x5

Chins:
Bw x 5
55x5
35x5,5

Ab roller:
Bw x 3x10

Back ext:
Bw x 20

Tuesday - Dr SQ 3

Back Squat:
-135 x 5
-225 x 4
-295 x 3
-345 x 5 x 3
This was much harder than it should have been but I got through it.

Bench Press:
-135 x 5
-175 x 2,2,2,4 (5x2)
Really easy, made the last two sets in one to save time.

Squat overload:
(forgot to do this before)
-405 x 10s
-495 x 10s, 10s, 10s

BB Situp:
-60 x 3 x 10

Thursday - dr sq 2

Deadlift:
-155x5
-245x5
-335x2
-375x5x3

Tbc..

Tuesday - dr squat 80 day - day 1

Using near max lifts bench 235 squat 420 deadlift 460.

Bench:
-135x5
-185x5x3
-275x1 overload
-285x1,1 overload (lockout hold)

Squat:
-230x3
-280x2
-325x5x2

DB row:
-75x8,8,8

BB sit-up:
-60x3x10
Kind of hard.

Good first day.

Last mess around day

Squat:
135-5
225-4
275-3
315-2
365-2,1
315-3

Bench:
135-5
185-5
Cut it short, teaching a friend.

Goblet squat:
50-10
85-10,8
These are actually pretty fun.

Pull-ups:
8,8,5

Messing around

Deadlift
155-5
245-3
-335-3 blw knee then 1 full, x2, x3 x4

Tbar row
45-5
80-8
Rest pause 105-4,3,3
Rp 80 6,3,3
Rp 45 8,2
Hang 45-20 sec

Press
95-5
115-5
-135-3 rp 115-3,3
Rp 115-6,4

Bb sit-up
40-8,8,

Tuesday - Squat, Bench, and other stuff

Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 3,3
No belt, and kept it light.

Bench:
-135 x 5
-185 x 5
-215 x 5,5,5

Box Jumps:
-30" x 10,10 (plus some more)

Ab roller:
-BW x 11, 10

BB situp:
-40 x 10,10

Slightly modifying program

I've realized that the only long term programs I've been able to stick with and make progress on had a good amount of lee-way on the exact weights, because of martial arts and all that. The example being the Pendlay-inspired Olympic program from Spring 2011, which I progressed on for 12 weeks straight.

This program has some Oly but only on Tuesday and Thursday because those are the only opportunities I have. The rest is strength, trying to keep it simple.

Monday:
Back Squat
Bench Press
Chins
Ab Roller

Tuesday:
Snatch
Deadlift
Dips
Ab Roller

Thursday:
Hang Snatch
Clean and Jerk
Glute Ham Raise

Friday (or Saturday):
Back Squat
Bench Press
Chins
Ab Roller

The idea is to get 15 solid reps on the strength exercises. This will allow me to get a little more creative with the sets and reps on days when I can't bang out three solid sets of 5. The goal is to increase the weight over time, but it doesn't have to be every session.

On the Olympic lifts, I'll try to get 10 solid reps in. That could mean a high single the drop it down 20% and do a few triples, or a few doubles.

On the bodyweight stuff, I'll go higher reps.

Vacation deload

Got a new barbell. Exciting stuff.

Squat:
-155 x 5
-245 x 4
-335 x 3
-370 x 3
I was tired from shoveling, attempted 380 but it was too much for today.

Deadlift:
-155 x 5
-245 x 3
-335 x 3
Kept it light and low volume.

Chins:
-50 x 5,5,5

Thursday - squat 365 x 3 x 5

Got 4 hours of sleep but I had to go to lifting class. Squats were all grinders but I blame the no sleep.

Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 2
-365 x 5,5,5 (84%)

+misc bullshit

Tuesday - squat 355 3x5, bench 3x5

Squat:
-135x3
-225x3
-275x3
-315x3
-355x5,5,5

Bench press:
-135x5
-210x5,5,5

Friday morning - Bench Press 205 x 3x5

Hurt my left calf sparring on 3/7/13, it is pretty sore.

Bench Press:
-205 x 5,5,5

Thursday - Back Squat 5x5, Clean and Jerk 120 kg

Back Squat:
-135 x 5
-225 x 3
-275 x 3
-345 x 5x5

Clean and Jerk:
-70 x 2
-92 x 2
-100 x 2
-109 x 1,1
-120 x 1 (92%)

Chins:
-45 x 5,5,5

Tuesday - snatch pull, bench 200x5, front squat

Supposed to snatch but right wrist hurt s lot.

Snatch pull:
-90 kg x 3,3,3,3,3

Bench:
-135x6
-200x5x5

Front squat:
-135x4
-225x3
-275x5x2

Monday - push press and squat 5x5

Push press:
-135x5
-155x3,3
-175x3,3,3

Back squat:
-135x5
-225x5
-275x4
-335x5x5 (77%~)
I can tell I'm burned out because this was a little hard. No grinders though, it wasnt that bad.

Chins:
-35x5,5,5
Too light.

Saturday - Bench and Squat

Bench Press:

-135 x 8

-195 x 5x5

Squat:

-135 x 5

-225 x 3

-275 x 2

-315 x 2

-365 x 1 (kept it light today)

+martial arts before hand

Note:

I'd like to start adding in some cardio, but I haven't decided what I want to do yet. I don't care so much about the actual cardio aspect, I just want to cut down a bit. 

Thursday - Light stuff, no sleep

I got 4 hours of sleep, and this was my class so I just messed around.

Squat:

-135 x 30

Bench:

-135 x pause 5 x 3

Clean and Jerk:

-135 x 5,5

Monday and Tuesday - Squat and not squats

Yeah this whole ladders thing twice per week is too much on top of everything - I'm doing really poorly. I've changed it up a bit with less squatting for now. Anyway.

Monday:
Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 2
-375 x 1,2,2,1,1,1 (This was supposed to be 123123 but I was way too tired. All grinders.)

Push Press:
-135 x 5,5,5

Chins:
-35 x 5,5,5

Tuesday:
Deadlift:
-155 x 5
-245 x 3
-335 x 3
-385 x 3
-425 x 1,1,1,1,1

Bench:
-135 x 6
-190 x 5,5,5,5,5

Single leg RDL:
-75 x 10,8

Prone ankle raise:
-BW x 10,10

Light OHP and GM 70 x 10 each

Saturday - squat and bench

Squat:
-135x5
-225x4
-275x3
-315x2
-365x1
-405x1

Bench press:
-135x8
-185x5x5

Thursday - squat ladders and cleans

Started out feeling really lethargic but got much better.

Squat:
-135x6
-185x5
-225x5
-275x3
-315x3
-365x1,2,3,1,2,3,1,2,3

Clean:
-70x2
-93x2
-100x2
-109x2
-123x1
-132x1 (95%)

Tuesday - snatches and stuff

Snatch:
-50x2
-60x2
-70x2
-75x2
-80x1,1,1,1

Front squat:
-135x5
-225x3
-275x3

Bench:
-135 x8
-175x5,5,5,5,5

Press:
-50x40

Monday - Squat ladder and other stuff

First day starting squat ladders again, started with roughly 85% (365). I'll see how it goes.

Back Squat:

-135 x 5

-225 x 3

-275 x 3

-315 x 3

-365 x 1,2,3,1,2,3 (This was kind of hard, probably because I haven't lifted since Thursday. It will get better. I'll do three ladders on Thursday with the same weight.)

Push Press:

-135 x 5,5,5,5,5

Chins:

-25 x 6,6,6

Bro Complex:

-50 x curlsx10, pressx20, reverse curlx8, curlx8, press x 15 (For the hell of it.)

Note - 2/18

I'm at the point where I can hit a 405 squat any day, any time. It can sometimes be kind of tough, but I won't miss it. Max currently 435.

Too much volume/intensity/lack of rest/ other stuff, who knows, but its made squatting heavy nearly daily a real chore, and I'm getting tired. Going to try some ladders, maybe 2x per week, and not push the envelope with the other squat days - maybe even front squat instead - maybe. Build up some volume starting around 85% (~370) or maybe even 360, but keep weights low for now. Focus on staying at same weight with back squat while bringing up the other lifts (read: deadlift, the olys, and pressing - specifically bench press. Its time).

Perhaps add another bench day and take out the SNPP - thats been tough on the wrists anyway.

Possible training plan for the next few weeks, see how it goes:

Mon/Tues/Thurs/Sat - can be Friday instead of Saturday

Monday:
Back Squat - ladder (starting with around 360/370)
Push Press - 5(+) reps per set
Chins - BW or weighted

Tuesday:
BSQ or FSQ singles
Snatch - singles or doubles
Bench Press - 5(+) reps per set

Thursday:
BSQ ladder
Clean(&Jerk) and/or Deadlift

Friday(or Saturday):
BSQ or FSQ singles
Bench Press - 5(+)
Chins - BW or weighted

That should hold me for the time being. See how it goes in a few weeks.

Thursday - Squat, Deadlift

Need to cut down the squat volume and intensity a bit.

Squat:
-135 x 3
-225 x 3
-275 x 3
-315 x 3
-365 x 1
-405 x 1

Deadlift:
-135 x 5
-225 x 5
-315 x 3
-365 x 2
-405 x 1
-445 x 1
-495 x 0

Pullups:
-BW x 5,5,5

+bro complex

Sunday - Squat, Bench, Chins

Squat:
-135 x 5
-225 x 5
-275 x 3
-315 x 2
-365 x 1
-405 x 1
-315 x 11

Bench:
-135 x 10
-170 x 5,5,6,5,5

Chins:
-BW x 8,7,5

+some curls, for real

Squat PR again 435

Squat test for my lifting class.

Squat:
-135x5
-225x5
-275x3
-315x2
-385x2
-435x1 (197.7kg) at 195 lbs


Deadlift:
-100 kg x 5
-110x3
-140x3
-163x1
-180x1
-200x1
-225 x 0 (didn't even get off the floor, just for fun anyway. 5 plates)

Squat 425 PR and Snatch

Back Squat:
-135 x 5
-225 x 3
-275 x 3
-315 x 2
-385 x 1
-425 x 1 (PR) (193 kg)

Snatch:
-135 x 2
-155 x 2
-175 x 2
-185 x 1
-195 x 1
-205 x miss, 1 (93 kg)
-220 x miss (100 kg)

Saturday- squat 405, bench

Squat:
-135x3,3
-225x4
-275x3
-315x3
-365x2
-405x1(97.5%)
-365x3

Bench:
-135x7
-155x6, 7, 10
-160x8, 10

Chins:
-bw x 8, 8, 8

Thursday - Squat, Clean, Deadlift PR

Abs were really sore from the ab roller on Tuesday - way too much weight too fast. It really affected my squatting and cleaning.

Back Squat:

-185 x 3

-225 x 4

-275 x 3

-315 x 2

-365 x 2

-385 x 1

Clean:

-70 kg x 2

-85 x 3

-105 x 2

-100 x 2

-109 x 1

-120 x 1

Deadlift:

-120 kg x 3

-150 x 3

-173 x 1

-196 x 1

-214 x 1 (PR 470)

Tuesday - Class - Squat 405 x 1,1

BSQ:
-185 x 5
-225 x 4
-275 x 2
-315 x 2
-365 x 2
-405 x 1,1

Snatch:
-60 kg x 1,2,2,2,2

SN PP:
-60 kg x 5,5,5

Ab Roller:
-45 lbs x 8,8,8

Monday - new program with a lot of back squat

Back squat:
-195 x 5
-245 x 5
-285 x 3
-335 x 3
-355 x 3
-385 x 1

FSQ:
-225 x 3
-275 x 1
-315 x 1
-335 x 1

P Press:
-135 x 5
-155 x 3,3
Quit because right thumb hurt.

Chins:
-BW x 7,7

+martial arts and stretching

Saturday - Squat 405, Bench, Chins, +

Squat:
-135 x 5 slow
-225 x 5 slow
-275 x 3
-315 x 3
-365 x 2
-405 x 1
-315 x 3 paused and slow

Paused Bench (5 second negative):
-135 x 6 x 5-8
-145 x 5
-155 x 5

Chins:
-BW x 9,7

+martial arts

Thursday - Weightlifting Class

Taking a Tuesday Thursday class for credit which is pretty cool.

Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 2
-365 x 1
-395 x 1
-315 x 5

Deadlift:
-225 x 4
-250 x 4,4

Clean and Jerk:
-60 kg  x2
-90 x 1,1,1 (for fun)

Chins:
-BW x 8,8

Ab Roller:
-BW x 8,6

Squats and stuff at school

Squat:
-135x5
-225x3
-275x3
-185x5
-275x3
-325x3
-365x2
-385x1

Chins:
-bw x 10,8,4

+some ankle stuff

Friday - deadlift for 50 reps

Squat:
-70 x 2,4
-110 x 3,3
-130 x 3,2
-153 x 1 - kept it light

Chins:
-BW x 5x5

Deadlift:
-110 x 5
-142 x 50 - yup, fifty reps. Took like 8 minutes.

Friday - light stuff and cardio

Squat:
-70x5
-110x4
-130x2
-151x1
-160x1
Was feeling very tired.

Deadlift:
-70x5
-110x5
-151x3
-174x1
Kept it light.

Chins:
-bw x 8

+several rounds on heavy bag

Lifting Platform Resurfacing

I made a mistake when I originally made the platform, where I divided it essentially into two pieces for the top two layers. When the wood started to warp, the part under my feet split apart a bit, and the right side wasn't at the exact same height as the left. I decided to remove all the top layers and re-surface the standing areas with new wood in a different configuration.

Up close, see the areas where I planed the surface to make it level. Very smooth now.

From further back.

Sunday after a break

Got a little sick, took a small lifting break.

Squat:
-70x5
-111x4
-131x3
-151x1
-171x1 (90%)

Clean and front squat:
-70x2
-90x1
-102x1
-111x1
-120x1

Chins:
-bw x 5,5