March 18, 2014 Upper / Heavy

• Bench Press: 255*1 285*1 305*1 310*1
• BB Rows: 225*7 225*6
• Cable Laterals: 25*10 30*6
• Cable Reverse Laterals: 10*10

Much better on benching.  Got a video of the 305 attempt, 310 just wanted to do the rep and move on, didn't want to wait around to find someone to video it. Rows again focused really on making my lats do the work. Also some laterals for continued delt focus. Here's the video. 

March 11, 2014 Upper / Heavy

• Bench Press: 250*1 285*1 305*1
• Push Press: 230*1 250*1 260*1
• BB Rows: 225*4 225*3 185*8

BB Rows were done with no wraps, focusing on not 'humping' the weight up and making sure lats did all the work.  Bench press went well. I have a video, but had an overzealous spotter, will redo next week, hopefully without that.  Also, on push press getting VERY close to a record.  Got a couple more vids. Also, I don't know if it's the angle the video was shot at, combined with the fact the rack isn't flush even against the wall, but it looks like I'm doing a split press almost, especially on the 260. It's a straight PP though. 

250 lbs: 

260 lbs:

March 10, 2014 Lower / Heavy

• Squats: 355*1 390*1 420*1 NEW PR!! 425*X
• Front Squats: 275*1 310*1 NEW PR!!
• Good Mornings: 225*1 280*1- yeah back is exhausted after the PRs
• Ab-Wheel: 10

WHAAAAAAAAAAAARGAAAAAAAAAAARBL. Good stuff!  Got videos too! Felt great man; I had no doubt I was getting that 420 squat in, I came up so fast I came off my heels at the top.  Felt awesome. 5 feet 10 inches of romping stomping man meat, packing 226 lbs. of testicular fire-power. 

First the squat:

and the front squat:

October 22, 2013 Upper Body / Light

• DB Flat: 90*10 100*8 105*5
• BB Rows: 225*10 245*9 255*8
• HPCs: 135*47 (3 minutes)
• NG Pullups: 13
• PUPP: 1:00

39 minutes

Gym is doing competitions again, decided to try the hanging power cleans event.  I had eaten too soon beforehand and was already taxed from the rows.  Probably should have done it another day, only got 47.  They allow you to use wrist-wraps, and you don't need to actually get your elbows all the way up. It's really like a ballistic reverse-curl competition more than anything.  Tried some pullups afterward, but I was pretty fried.  Here's the video of the HPCs

July 29, 2012 Conditioning

• Low Box Jump Over - Medium Box Jump Over - Broad Jump Superset: 10, 10, 10
• Bench Plyo Clap Pushups: 5, 5, 5
• PUPP: 2:01, 1:31

After those first two supersets I thought my lungs were going to immolate. Holy crap that drained me.       Definitely what I was looking for in a conditioning workout.   I got a couple videos of me doing them, the first from the side/back and the other going towards the camera

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: