January 10, 2012 Upper / Heavy

• Bench Press: 240*3 260*3 270*3 280*3 290*2
• Pullups: 75*2+1 65*3 65*3 55*4 55*3
• Push Press: 190*3 205*3 215*3
• Dips: 50*5 50*5 

Good stuff, progressing stille on benching.  Pullups I lost my grip so did an extra one at the end there.  Push Press...no idea how I got the third on 215, but it went up nonetheless.  Was pretty pumped, went with weighted dips again because I'm cool like that. 

January 9, 2012 Lower Body / Heavy

• Deadlifting: 405*3 430*3 450*3 460*3
• Hanging Power Cleans: 185*3 195*3 205*3
• Front Squats: 225*2-EXHAUSTED
• Kneeling Paloff Presses: 35*3 45*3

Well now!  I looked back through my log book and thought I did 440*3 last week, so I went for 450 this week.  I felt I had another set in me so I did 460.  I actually think I could've had 465 had I gone for that instead.   I realized after that I flipped back 2 weeks when looking at the 440*3, I did 450 last week, so it's fortunate I did that extra set, otherwise I wouldn't have made any progress this week.  The good thing is I learned that I'm definitely gaining strength, I could feel it after that 3rd set at 450.  I think this is the 7th straight week I've broken my 3 rep personal record.  Went to the hanging cleans after this.  Was definitely tired for them.  The 205 3rd rep was UGLY, if I was less flexible probably would've damaged my wrist.  Finished with kneeling paloffs.  REALLY enjoy those things.  

January 8, 2012 Conditioning

• Evil 7 Complex: 95 lbs. 
• Plyo Bench Clap Pushups: 5, 5, 5

Haven't done a complex in ages, wanted to add one in here.  I hope I'm not sore tomorrow for deadlifitng day.  Good time with the clap pushups. The complex came from one of the T-Nation articles on complexes.

January 6, 2012 Routine Update

Alright, so here's an update of what I've been doing.  I moved deadlifting & squatting ahead of the o-lifts for those days.  I know the usual logic is to put the olympic lifts first, but I don't do any better on them putting them first, and they sap my deadlift/squat, so I put those first again, and do the olympic lift right after.  I also took a couple working sets off of deadlifting since I'm pushing up the weights pretty rapidly and don't want to burn out before I hit 500.  Also reduced numbers of sets on my delt exercises (push press and overhead press) as I do not wish to overwork them. Also will be adding Romanian deadlifts on my light leg days to bring up my hamstrings which I feel are lacking.  Another big change; I moved my heavy upper day to Tuesday, so my two heavy days are back to back on Monday & Tuesday. I did it as an experiment, I disliked having my upper body heavy day on Friday after a week of beating on my body physically, I felt I wasn't progressing.  I put it on Tuesdays now, I'm pretty tired after those back to back heavy days, but as I usually take Wednesday off I bounce back quickly for the rest of the week. 

• Sunday:
• Box Jumps, Box Jump Series, Plyo Pushups, Plyo Box Jumps.

• Monday:             
• Deadlifts (3x03)
• Hanging Power Cleans (5x03)
• Paloffs or some core movement

• Tuesday:
• Flat Bench (5x03)
• Weighted Pullups (5x03)
• Push Press (3x03)
• Dips (BWx03)

• Wednesday:
• Off, Foam Roll, stretching , massage, whatever

• Thursdays:
• Squats (5x05) 
• Snatches (5x03)
• RDLs (3x05)
• Planks (plank rope drags)

• Friday:
• Pullups (3xBW) 
• Incline Bench (3x05)
• Overhead Press (3x05)
• Face Pulls: (3xBW)

• Saturday:
• Off

January 6, 2012 Upper / Light

• Pullups: 14, 11, 6
• Incline Bench Press: 245*5 230*5 225*5
• Standing Press: 135*5 155*5 165*4 185*1 NEW PR!!
• TRX Face Pulls: 7, 6, 8

Ran out of steam on 3rd set of pullups.  Incline bench is progressing well.   Standing press went well, wanted to see if I could 185 just for fun. I did.  Finished with some TRX face pulls which I've been wanting to do for a while.  

January 5, 2012 Lower / Light

• Medium Box Squats: 275*6 315*7 355*5 375*3
• Hanging Power Snatches: 100*3 120*3 140*3 150*3 160*3
• Lateral Battling Ropes: 40, 40

Doing box squats for a few weeks since I'm not doing well driving through my heels on regular squats.  It's odd but when I was warming up for the box squats with 225 I felt it almost entirely on my quad.  As I bumped the weight up more though I realized that I had to drive through my posterior chain or I wasn't getting off the box. Felt good.  I also have a bunch of videos from this, for form checks on the box squats & power snatches.  I'm just waiting for youtube to process them.  I got 160 for 3 this week on the snatches, I fired them off pretty easily.  Put 170 on the bar, stepped out and realized I was way too tired at that point.  Finished with some lateral battling ropes since I enjoy that type of thing. 




Here, watch some videos: 

Warming up with 275 on box squats

The 315 set:

95 lbs. snatch:

145 lbs. snatch:

January 3, 2012 Upper / Heavy

• Bench Press: 235*3 255*3 265*3 275*3 285*3
• Pullups: 75*3 65*3 65*2 55*4 55*3
• Push Press: 190*3 212.5*2

Good session, nothing out of the ordinary.  Bench press is getting stronger, reps are cleaner.  Dropped weight on pullups so that I could get in the extra reps I've been seeking. The Push-Press I accidentally put a 5 on one side when I meant to put a 2.5.  You wouldn't think that'd make a huge difference, but it felt very unbalanced on the two reps I did with it.  Felt weird stopped the session after that, better to not press my luck.  I'll go for 220 this coming week.  

January 2, 2012 Lower/Heavy WHARGARBL! (in a good way)

• BB DL: 410*3 435*3 450*3
• Hanging Power Cleans: 185*3 195*3 205*2
• P.U.P.P.: 1:00

WHARGARBL .   About 7 weeks ago my max triple on deadlifting was something like 420, that was my actual record for a triple I believe.  So I've broken my record for a triple basically every week for 6 weeks now.  Feels good man.  It's actually pretty exhausting.  Followed with hanging power cleans.  I didn't have any chalk, which sucked.  By the time I get to that 3rd set my grip is completely shot from the deads & previous sets of cleans.  Absolutely drained after that, tried doing a PUPP, got to 1:00 and realized I was toasted.   Good times.

January 1, 2012 Sunday Conditioning

• Over-box Series Jumps: 10, 10
• Bench Plyo clap- Pushups: 5, 5, 5
• Shoulder Touch Planks: 12

First workout of the new year, basic stuff.  I like the clap pushups more than that standard bench pushups.  

December 30, 2011 Friday Upper / Light

• Rope Pullups: 10, 8, 6
• Incline Bench: 240*5 230*5 225*5
• Standing Press: 135*5 (wide grip) 165*3 155*4
• Standing Cambered Curls: 75*12

Good session, wanted to lead off with some pullups, didn't hurt my bench numbers, I actually felt the weight went up easier.   Tried some wide grip overhead pressing...I actually felt it more in my delts, may have to work that in eventually.