January 23, 2012 Lower / Heavy

• BB DL: 405*3 430*3 450*3 475*2 NEW PR!!
• Hanging Power Cleans: 185*3 195*3 205*X Exhausted 135*8
• Front Squats: 225*3 245*3
• Shoulder-Touch Planks: 12

WHOOOOOOOOOOO.  Old PR was 475*1 over the summer, 197 lbs. for this today.  Was exhausted after but tried some power cleans.  Did some front squats...they actually felt good, core was tight on them. Things are coming together well!

January 22, 2012 Conditioning

• 34.5" Plyo Box Jumps: 30
• 34.5" Seated Plyo Box Jumps: 15
• 22.5" Plyo Side-Box Jumps: 15/side
• Plyo Bench Clap Pushups: 5, 5, 5

Usual conditioning stuff. Did some side jumps as well. 

January 20, 2012 Upper / Light

• Incline Bench: 255*5 230*5 230*5
• Chinups: 13, 9, 6
• Standing Press: 140*5 160*5 170*3
• BB Curls: 95*8

Good stuff, keep adding weight on incline. Chinups went well, swapped them in for bw pullups here. Standing press continues to improve

January 19, 2012 Lower / Light

• Box Squats: 315*5 345*5 365*4 395*2
• Hanging Power Snatches: 135*3 135*3 145*3 155*3 165*1
• Romanian Deadlifts: 315*3 335*3 355*3

Not bad, upped weight on box squats. Realized lower sets of snatches were glorified warmups so I went higher all around.  Bumped up romanian deadlifts.  Good session

January 18, 2012 Day Off

• Massage: 55 minutes

Holy crap.  Didn't realize how tight my shoulders/pec insertions were.  Told the girl to go to town on them figuring they'd be a little sore.....wow.  I could feel knots letting go for like 15 straight minutes.  She actually looked concerned at how much tension there was.  She did some awesome neck work on me as well.  My head literally feels 5 lbs. lighter on account of how much more relaxed and energized everything in my neck is.  Feels awesome.  Check out Cortiva for their massage therapy centers; it's students but the massages are just good as anywhere else, most of them are about to graduate and are just accumulating hours for experience.  30 bucks for an hour massage ain't bad at all.  

January 17, 2012 Upper / Heavy

• Bench Press: 240*3 260*3 270*3 280*3 290*3
• Pullups: 80*2 65*3 65*3 55*4 55*3
• Push Press: 195*3 210*3 220*3
• Dips: 55*5 55*5

Gooood session. Got a 3rd at 290.  Decided to toss some more weight on the pullups.  I'm thinking that after that first high weight set I may knock the weight back more on the ensuing sets, as I'm not sure if I'm getting high enough above the bar on the reps.  Went up on Push Press as well, actually tied my previous PR, but added a rep.  I'll go for 225 next week.  Probably leave 195 and 210 where they are though.  Added 5 lbs to the dips.  Great session.  I'm up to 196 lbs.  I've been eating like crazy, pasta mostly for the extra calories.  It's like my body is a vacuum for the stuff.  When I cut I'm going to be ripped this time if I stay low carb.  

January 16, 2012 Lower / Heavy

• BB DL: 405*3 430*3 450*3 470*3
• Hanging Power Cleans: 185*3 195*3 205*3
• Kneeling Paloffs: 35*3 45*3

Barely got the 3rd at 470.  Feel good now, but yeesh that was an ugly rep.  470*1 was my record after my bulk when I was 231.  I'm 196 for this here.  Not too shabby.  475 is my record currently.  Getting the hang of power cleans now, the catch was the hardest part, and I'm getting it now. Love kneeling paloffs. 

January 15, 2012 Conditioning

• 7KG MB Slams: 50, 50, 50
• 34.5" plyo box jumps: 15
• 34.5 Plyo seated box jumps: 15
• Plyo Bench Clap Pushups: 5, 5, 5

Typical session. Was feeling it after the 150 with the 7KG.  

January 13, 2012 Upper / Light

• BB Incline: 250*5 230*5 230*5
• 1.5 Pullups: 7, 5, 3
• Standing Press: 135*5 155*5 165*5
• BB Rows: 225*6 225*6
  

Incline bench weights keep going up, it's actually catching up to my flat bench.  My record is 275*3, I get the feeling I could do that now.  Threw in 1.5 pullups since I haven't for a while.  Standing press numbers have kind of topped off, got an extra at 165 here, but my incline is sapping it a bit.  Oh well, it's fine.  Threw rows in just for the heck of it. 

January 12, 2012 Lower / Light

• Box Squats: 315*5 345*5 365*5 385*3
• Hanging Power Snatches: 105*3 125*3 145*3 155*3 165*1
• Romanian Deadlifts: 275*3 300*3 315*3 335*3

Continuing with box squats, attempting to control descent on them.  Power snatches went well...could only get the one at 165.  Then on to Romanian Deadlifts.  Mochabear was right...hamstrings definitely a weak link in my squat.  The Romanians were very difficult, could only manage 335 and my hamstrings are jelly now.  Good stuff