Chins - 7, 8, 8
Squat - 175/5, 205/5, Max reps -230/18 (PR)
Floor Press - 135/2, 155/2, 175/2, 185/2 (PR) - Butt came off the floor on last rep. Not sure if thats a DQ or just frowned upon?
Windshield Wipers 3 x 20 - 135lb
Felt real strong today. Very pleased with the squats since I did 20 reps with 190lbs 3 weeks ago. I figured I'd end up around 10, but just kept charging. Stopped because my low back was screaming and was starting to lean forward those last 2 reps. I had another 2 reps in my legs, but didn't want to risk the old low back injury. It was still some quality tough work.
Saturday, February 27, 2010
Thursday, February 25, 2010
Bench, Dip, Push Press 2-25-10
Bench - 120/3, 135/3, Max 155/10 (+10lb PR)
Ring Dip - 5, 5, 5
Push Press - 135/5, 145/5 (+ 2.5lb PR), 155/5 (12.5lb PR), 160/4 (PR)
These PR's seem bigger then they should be. I'm not complaining!
Ring Dip - 5, 5, 5
Push Press - 135/5, 145/5 (+ 2.5lb PR), 155/5 (12.5lb PR), 160/4 (PR)
These PR's seem bigger then they should be. I'm not complaining!
Wednesday, February 24, 2010
Dip, Chins, Squat, Jerk 2-23-10
Dips - 9, 9, 9
Chinup - 8, 7, 7
Squat - 2 reps, 1 minute rest - 205, 215, 225, 235, 245, 255, 260, 265 ...Average - 238lb
Jerk - 175/3, 195/2, 210/1, 220/1, 230/m x 2
Chinup - 8, 7, 7
Squat - 2 reps, 1 minute rest - 205, 215, 225, 235, 245, 255, 260, 265 ...Average - 238lb
Jerk - 175/3, 195/2, 210/1, 220/1, 230/m x 2
Sunday, February 21, 2010
Dip, Chin, SP, FS 2-19-10
Dip - 8, 8, 9
Chinup - 7, 7, 7
Shoulder Press - 95/5, 105/5, 117.5/5 (2.5lb PR)
Front Squat - 205/1, 225/1, 245/1, 270/M
Puts things in perspective that my previous PR on this was done 14 months ago. Lack of consistency working SP would be the major reason here. Though I'm glad to be making progress, its awful slow coming.
Chinup - 7, 7, 7
Shoulder Press - 95/5, 105/5, 117.5/5 (2.5lb PR)
Front Squat - 205/1, 225/1, 245/1, 270/M
Puts things in perspective that my previous PR on this was done 14 months ago. Lack of consistency working SP would be the major reason here. Though I'm glad to be making progress, its awful slow coming.
Friday, February 19, 2010
Dip, Chinup, DB SP, Squat 2-13-10
Dips - 8, 9, 8
Chinup - 7, 7, 6
DB Shoulder Press 3 x 10 50lb (PR)
Squat - w/ 40lb of chains at the top the weights were: 205/2, 225/2, 245/2, 265/2, 285/2, 295/2 (PR)
1st time using chains. For Valentines day Kate got me 40lbs worth. Best Vday gift I can remember. Ever. Now that is love!
Chinup - 7, 7, 6
DB Shoulder Press 3 x 10 50lb (PR)
Squat - w/ 40lb of chains at the top the weights were: 205/2, 225/2, 245/2, 265/2, 285/2, 295/2 (PR)
1st time using chains. For Valentines day Kate got me 40lbs worth. Best Vday gift I can remember. Ever. Now that is love!
Wednesday, February 10, 2010
Dip, PU, Bench 2-10-10
Dip - 7, 7, 10
Deadhang PU - 7, 6, 5
Bench Press - 110/5, 127.5/5, Max 145/10 (PR)
Hollow Rocks 15 sec x 15
Start of Wendler's 5-3-1 for bench ... start SP, Squat, Deadlift the following week. As of now my numbers look like this:
Bench Press - 190
Shoulder Press - 138.5
Squat - 302.5
Deadlift - Working off a 305 max even though I can pull more, I'm using this as a reset to dial in my form and strengthen the lift. See if I can't improve my back rounding issues by starting low, doing a slow build up and taking a run at my previous PR of 365. Also haven't deadlifted in something like 6 months, just been doing lots of cleans, so I didn't want to overestimate where I'm at right now.
Deadhang PU - 7, 6, 5
Bench Press - 110/5, 127.5/5, Max 145/10 (PR)
Hollow Rocks 15 sec x 15
Start of Wendler's 5-3-1 for bench ... start SP, Squat, Deadlift the following week. As of now my numbers look like this:
Bench Press - 190
Shoulder Press - 138.5
Squat - 302.5
Deadlift - Working off a 305 max even though I can pull more, I'm using this as a reset to dial in my form and strengthen the lift. See if I can't improve my back rounding issues by starting low, doing a slow build up and taking a run at my previous PR of 365. Also haven't deadlifted in something like 6 months, just been doing lots of cleans, so I didn't want to overestimate where I'm at right now.
Saturday, February 6, 2010
Dip, PU, FP, FS, Row 2-6-10
Dip 7, 7, 7 Deadhang Pullup - 5, 5, 6
Floor Press - 115/5, 135/5, 155/5
Front Squat - 185/3, 215/3, 235/5 (+ 50lb PR)
Row Intervals 4 rounds: 1 min work, 1 min rest
500m pace was 1:44, 1:45, 1:47, 1:46
First time doing Floor Press. I like it. Should address my weak triceps, helping my SP, bench and everything overhead.
I was planning on doing 235 for 3, which would have been a 2.5lb PR, but it wasn't bad so I kept going and knocked out 5. I've been doing all singles, doubles or triples with FS recently. Last time I did a set of 5 was 6 months ago when my 1 rep max was also 235. So if my progression on FS stays the same I'll have a 300lb FS in 6 months. My guess is it'll slow down a bit, but time will tell. Back felt tight on the last set, but no pain.
Floor Press - 115/5, 135/5, 155/5
Front Squat - 185/3, 215/3, 235/5 (+ 50lb PR)
Row Intervals 4 rounds: 1 min work, 1 min rest
500m pace was 1:44, 1:45, 1:47, 1:46
First time doing Floor Press. I like it. Should address my weak triceps, helping my SP, bench and everything overhead.
I was planning on doing 235 for 3, which would have been a 2.5lb PR, but it wasn't bad so I kept going and knocked out 5. I've been doing all singles, doubles or triples with FS recently. Last time I did a set of 5 was 6 months ago when my 1 rep max was also 235. So if my progression on FS stays the same I'll have a 300lb FS in 6 months. My guess is it'll slow down a bit, but time will tell. Back felt tight on the last set, but no pain.
Friday, February 5, 2010
Squat and SP 2-4-10
Squat - 190 x 20
KB Shoulder Press - 44lb 4 x 10 (PR)
Tied the last time I did a 20 rep set of squats which was a year ago. Chose the high reps to keep the weight low and give my back a break.
KB Shoulder Press - 44lb 4 x 10 (PR)
Tied the last time I did a 20 rep set of squats which was a year ago. Chose the high reps to keep the weight low and give my back a break.
Wednesday, February 3, 2010
Bench, Dip, Pullup 2-3-10
Bench - 135/3, 155/1, 175/1, 195/m, 190/1 (PR +5), 175/4 (PR)
Deadhang Chinup - 6, 5, 5
Dip - 7, 6, 6
Med Ball abmat frog Situp Throws 3 x 15
The good news about my sissy bench press is there is lots of room for linear progression there. The chinup and dip numbers are pathetic. Really need to work those back up.
Deadhang Chinup - 6, 5, 5
Dip - 7, 6, 6
Med Ball abmat frog Situp Throws 3 x 15
The good news about my sissy bench press is there is lots of room for linear progression there. The chinup and dip numbers are pathetic. Really need to work those back up.
Tuesday, February 2, 2010
SP, Single Leg Squat 2-1-10
Shoulder Press - 75lb/10, 80/10, 85/10
Single Leg Squat - 135/3, 150/3, 170/3 PR
Vups w/ 20lb Med ball 3 x 15
I skipped the workout on Saturday because my usual back issue was firing up on friday ... not sure what set it off exactly .. saw the back mechanic twice on friday which helped. FIgured I'd do single leg squats to keep the stress on my back lower because of the lighter weight ... and my back proceeded to tell me post workout that it was a dumb idea. Grrrr I really need to keep squatting. I'm hoping this will clear up soon.
Single Leg Squat - 135/3, 150/3, 170/3 PR
Vups w/ 20lb Med ball 3 x 15
I skipped the workout on Saturday because my usual back issue was firing up on friday ... not sure what set it off exactly .. saw the back mechanic twice on friday which helped. FIgured I'd do single leg squats to keep the stress on my back lower because of the lighter weight ... and my back proceeded to tell me post workout that it was a dumb idea. Grrrr I really need to keep squatting. I'm hoping this will clear up soon.
Subscribe to:
Posts (Atom)