February 27, 2012

February 27, 2012 Lower/ Heavy


  • Deadlift: 410*3 440*3 470*3
  • Hanging Power Cleans: 185*3 195*3 205*3
  • Goblet Side Lunges: 40*5 50*5

OK, so I go to deadlift today....there's no chalk...so I figure ok, just use straps. Go to grab the straps...there's only one. So I had to use one of those anklelet things people attach to the cable cross, except that this one had a metal ring stuck in the middle of it. Thing kept digging into my left wrist on those two heaviest sets. Not good times.  Lifted the weight easily though. Should get 475*3 next week. Was sufficiently pissed to get 205*3 on the hanging cleans.  Doing the Goblet side lunges for some extra hip mobility. 



February 26, 2012 Conditioning


  • 34.5" Plyo Box Jump / 34.5" Seated Plyo Box Jump S.S.: 15/15 15/15
  • Plyo Bench Clap Pushups: 5, 5, 3 

Loving the supersets here.  I pick up the pace within the actual sets themselves when I do them supersetted for some reason.  Feels good.  Completely gassed afterward. 

February 24, 2012 Upper / Light


  • Incline Bench: 265*4 245*5 235*5
  • Pullups: 25*9 22.5*6 15*7
  • Standing Press: 140*5 160*5 175*5
  • DB Farmers Walks: 75*1:01 75*0:45
  • P.U.P.P.: 1:15 1:02

Brutal session. Kept weights up all around.  Closing in on the last month of this bulk.  Time to up the weights here too, as I did on my lower 'light' day.  Got 175 on the standing press, I want 225 for 1 by the end here.  Incline bench my record is 275*3, I think I could break that fairly soon, but I want 300 by the end of March as well.  Threw some weight on the pullups since I feel stupid doing them in sets of 12 or 14 or whatever.   Did some farmers walks...holy crap that winded me. 80 lbs. this coming week.  Finished with some PUPP

February 23, 2012 Lower Body / Light


  • Squats: 315*4 325*3 335*3 350*2 360*1
  • Hang Snatches: 135*3 145*3 155*2 165*X
  • RDLs: 315*5 345*5 365*5
  • Ab-Wheel:12
I realized my left IT band really tightens up on squatting, it's not comfortable, I think that's what was holding me back. So this time I foam rolled after each warm-up set, and after my first 3 working sets as well. Worked like a charm.  Feels great.   I can't wait to be back above 400 lbs here.  Pretty tired by the time snatches came around.  I'm toying with the idea of an all o-lift day, not sure what it would take the place of though.  Rediscovered the ab wheel. Good times. 

February 23, 2012

February 21, 2012 Upper / Heavy


  • Bench Press: 250*3 270*3 290*3 300*3 310*3
  • Pullups: 55*3  55*3  55*3  55*3  55*3
  • Push Press: 205*3 220*3 235*2 NEW PR!! 245*X
  • Standing Hammer Curls: 40*10 45*6

Bench went well, wanted to explode quickly on the bottom of the pullups. It went well.  New PR on Push Press, that's going well. Really wanted 245, got it about 75% of the way up but couldn't lock out.  I'll try again next week. Maybe 240 instead. Hammer curls, for the lolz. 

February 20, 2012 Lower / Heavy


  • Deadlifting: 410*3 440*3 470*3
  • Hanging Power Cleans: 185*3 195*3 205*2
  • Hang Pulls: 135*8
  • Lying Leg Curls: 150*6 170*1-exhausted
Knocked back the weight on the 3rd set so I could get a 3rd rep.  Hanging power cleans went well. Tried hanging pulls after but honestly I'm too tired. 

February 19, 2012 Conditioning


  • 34.5" Plyo Box Jumps / Seated 34.5" Plyo Box Jumps S.S.: 15/15 15/15
  • Bench Plyo Clap Pushups: 4, 5
  • P.U.P.P.: 1:55

Supersetting those jumps really kicked me in the ass. Good times.  Was gassed for the pushups. Finished with a PUPP thing.  

February 22, 2012

February 17, 2012 Upper / Light


  • Incline Bench Press: 265*4 275*1 230*6
  • "Horizontal" pullups: 11, 7, 8
  • Standing Press: 140*5 160*5 175*4
  • Cable Curls: 40*15 50*10-10 second hold on final rep
  • Kneeling Paloffs: 40*3

Wanted to see how much weight I could handle on incline.  Considering I'm about 203 right now, and was 231 when I got 275 for 3 last year at this time, I'm very happy.  Tried doing something different with pullups.  Had my chest almost parallel to the ground as I pulled.  Also, cable curls. Just for fun.  My standing press is going well, added weight & reps this week.  It seems like at this point of the bulk my deltoid chain is making the most progress

February 16, 2012 Lower / Light


  • Squats: 315*4 325*2 335*2 345*1 315*2
  • Power Snatches: 135*3 145*3 155*1
  • Hanging Power Snatches: 135*6
  • Lying Leg Curls: 130*6

I thoroughly enjoy higher weight lower rep sets, so not sure why I was aiming for 5 reps per set on squatting. I'd rather push the bigger weights for lower reps.  Going to see how this goes for a few weeks. Also, full snatches didn't really result in anything different than hanging power snatches, so back to the hanging snatches.

February 15, 2012 Conditioning


  • Battling Rope / Rope Slam S.S.: 60/10 60/10  60/10 60/10
  • Rope Pullups: 4, 3, 3
  • KB Plank Rope Drags: 28kg*2

impromptu Wednesday conditioning session.  Did some rope pullups as well but my grip was not having it.  Not sure why it took me so long to figure out supersetting battling ropes & rope slams would be a good idea. 

February 14, 2012 Heavy / Lower


  • Bench Press: 250*3 270*3 290*3 300*3 310*3
  • Pullups: 50*3  50*3  50*3  50*3  50*3
  • Push Press: 200*3 215*3 230*2 230*1 NEW PR
Well that went well.   Getting the hang of the push presses, hopefully can start to add more weight on.  

February 13, 2012

February 13, 2012 Lower / Heavy


  • Deadlift: 410*3 440*3 485*2
  • Hang Power Cleans: 185*3 195*3 205*X-tired 135*8
  • Walking Lunges: 65*5
  • Lying Leg Curls: 110*10 130*6

Good session, may back off the weight on the deadlifts next week to get a 3rd rep in on the third set.  Was beat by the third set of power cleans. Did some walking lunges, just because. Finished with leg curls in my continued quest to bring up my hamstrings

February 12, 2012 Conditioning

  • 34.5" Plyo Box Jumps: 15
  • 34.5" Seated Plyo Box Jumps: 15
  • Plyo Bench Clap Pushups: 5, 5, 5
  • Battling Rope / Rope Slam S.S.: 60/10 50/15 50/15

I finally put two & two together and did a superset with battling ropes & rope slams.  No clue why it took me this long.  Good session

February 10, 2012 Upper / Light


  • Incline Bench Press: 265*4 230*5 230*5
  • Close-Grip Pullups: 12, 8, 5
  • Standing Press: 140*5 160*5 170*3

VERY tired for this one for some reason, not sure why. Still matched my numbers on incline & standing press from last week so that's good. Did Close-Grip pullups here...definitely a different feeling. 

February 9, 2012 Lower / Light


  • Squats: 230*5 260*5 280*5 295*5 310*4
  • Hang Power Snatches: 135*3 140*3 150*3 160*2 135*6
  • RDLs: 315*5 365*5 385*3

Good stuff!  Thinking of doing regular snatches instead of hanging, we shall see. 

February 8, 2012

February 8, 2012 Conditioning


  • over-box series jumps / PUPP S.S.: 10/:30 10/:30
  • Broad Jumps / PUPP S.S.: 10/:45 10

rare Wednesday session, did some more jump work. I need to do more broad jumping, I love it.   

February 7, 2012 Upper / Heavy


  • Bench Press: 250*3 270*3 280*3 300*3 310*3
  • Pullups: 55*5 55*4 55*4 55*3 55*3
  • Push Press: 195*3 210*3 225*1 225*2
  • KB Rope Curls: 28kg*11 48kg*3 28kg*9

Fun session, strength coming on with the bench pressing again.  Pullups I found where they hid the old belt.   Push Press I was angry I only got 1 at 225, so I went back for another set and got a double.  Then I strung a rope through a kb and grabbed the rope by either side of the handle and started curling it. 

February 6, 2012

February 6, 2012 Lower / Heavy


  • Deadlifts: 410*3 440*3 480*2
  • Hanging Power Cleans: 185*3 195*3 205*1
  • Front Squats: 225*3 245*3
  • Lying Leg Curl: 90*10 110*10
  • PUPP: 1:30

No real hangover from the max pull last week.  I was really super energized for this. First day at new job so I had the pound of rice about an hour before this and was peaking.  Those first 8 sets were done in about 16 minutes, which is about twice as fast as I'd usually do them in.  More emphasis on hamstrings with the leg curls. 

February 5, 2012 Conditioning


  • 34.5" Plyo Box Jumps: 15
  • 34.5" Seated Plyo Box Jumps: 15
  • Plyo Bench Clap Pushups: 5, 5, 5
  • Battling Ropes: 65, 50, 50

Good stuff, the usual.  

February 3, 2012 Upper / Light


  • Incline Bench Press: 265*4 230*5 230*5
  • Neutral Grip Pullups / Cable Flye S.S.: BW*14/45*10 BW*8/45*6  BW*6 / 35*8
  • Standing Press: 140*5 160*5 170*3

Ran in to Matt, he was doing flyes so I jumped in and turned it into a super set with the pullups. Good session, good power on the standing press, happy about that. 

February 2, 2012 Lower / Light


  • Squats: 225*5 255*5 275*5 290*5 305*5
  • Hanging Power Snatches: 135*3 135*3 145*3 155*3 135*5
  • Romanian Deadlifts: 315*5 365*5 385*5

Returned to squatting, really focused on activating my hamstrings, and it appears to have worked well.  Snatches went well, and more Romanians to hammer on the hamstrings.  Great session. 

January 31, 2012 Upper / Heavy


  • Bench Press: 250*3 270*3 280*3 290*2 300*3
  • Pullups: 55*5 55*4 55*4 55*3 55*3
  • Push Press: 195*3 210*3 225*2
  • Dips: 9, 10
Great session, no real drop off from setting the new DL pr the day before.  Pullups are done with the weight between my feet since the new weight belt hasn't arrived yet.  Push press went well, and I had enough energy at the end to do some dips.