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. 

January 30, 2012 Lower / Heavy WHARGARBL 500 lbs. deadlift

• Deadlift: 410*3 440*3 480*2 NEW PR!! 500*1 NEW PR!!
• Hanging Power Cleans: 185*3 195*2-exhausted 135*8
• 28kg mb swings - double mini-banded:  25, 25

WHARGARBL.  Figured I'd break my PR today since I got 475 last week for a double breaking old pr by one rep.   I had intended to take a vid when I broke 500, but it came up a bit faster than I anticipated. I'm back up to 199 lbs and wanted to get 500 before I hit 200 lbs, so I just went for it.  I figured screw it, I'll get 500. Locked that sucker out, growled a victorious "FUCK YEAH" and dropped the weight on the floor sending out a shockwave through the gym that vaporized any curlbro in a 2 mile radius. Felt fucking awesome. I'm working up to reps at 500, I'll make a video then. Power cleans after I had no hip drive left, so I dropped the weight and just put in some reps. Finished my posterior chain beat down with an old favorite, mini-banded KB swings. 

January 29, 2012 Conditioning

• 34.5" Plyo Box Jumps: 30
• 34.5" Seated Plyo Box Jumps: 20
• Plyo Bench Clap Pushups: 5, 5, 5

Standard stuff. I love jumping on things. 

January 27, 2012 Upper / Light

• BB Incline Bench: 260*4 230*5 230*5
• Pullups: 13, 9, 6
• Standing Press: 140*5 160*5 170*5
• DB Seated Incline Curls: 30*9

Incline bench weight continues to ascend.  Had a good spotter so I was comfortable.  Standing press continues to go up as well.  I really want 225 for a rep before I end this bulk.  

January 26, 2012 Lower / Light

• Hanging Power Snatches: 135*3 135*3 145*3 155*3 135*3
• Box Squats: 315*5 345*5 375*4 385*4
• Romanian Deadlifts: 315*5 365*3 385*2

Solid session. Of note, I managed to finally make that mind-muscle connection with my hamstrings on the box squatting.  I realized that when I bench I wouldn't have my pecs be disengaged for any of it, so why would I let that happen with hamstrings on squats.  I think that's what's been holding me back.  I really focused on keeping them flexed while doing the box squats, and sure enough it took away the little 'freefall' I have when I get near parallel.  I may do one more week of box squatting before returning to standard squats to really lock in the feeling, not sure yet.   Romanian deadlifting went well, really focused on ensuring the hips controlled the movement. You'll often see people do these and speak about how taxing it is on their lower back.  If you feel your lower back on them, you're not doing them right.  Focus on pushing your ass back as the weight descends, and then to bring it back up push your hips forward.  

January 24, 2012 Upper / Heavy

• Bench Press: 245*3 265*3 275*3 285*3 295*3 310*2
• Rope Pullups: 6 (weight belt was gone)
• Push Press: 195*3 210*3 225*2 NEW PR!!
• 1.5 Pullups: 4, 4

Back over 300 lbs. on bench press; strength is coming along well. I was more comfortable going high here on weight as there was a powerlifter spotting me.  Went to do weighted pullups after, had been looking forward to them, I was going to drop the weight down to like 50 lbs and just bang out reps...then spent 15 minutes looking for the damn weight belt. Turns out the thing broke a couple days ago and they haven't gotten the new one in yet. Did some half-hearted rope pullups, then decided to go on to push presses, set a new PR there.  Gonna keep hacking away at them. Finished with some 1.5 pullups.  Still surprised at how challenging they are.