December 3, 2013 Upper / Heavy

• Flat Bench: 245*1 265*1 285*1 305*1 310*X
• T-Bar Rows: 155*3 165*3 175*2
• Push Press: 225*1 225*1 235*1
• Neutral Grip Pullups: 90*2 90*1
• Landmine Laterals: 70*3 80*1

42 minutes

Would've had 310 if I went 270-290-310.  But it's good to be back over 300 anyway.  Hopefully at 3 plates by new years. Nothing else really of note here, strength continues to accumulate.  

December 2, 2013 Lower / light

• Squats: 315*3 335*3 345*2
• Front Squats: 225*3 245*2 255*2
• Good Mornings: 185*5 195*3
• Lumberjack Squats: 160*5 180*3
• 10 lbs. plank transfers: 4*2 4*2

46 minutes

Loooooooooooooow energy.  Seriously felt like I was in a stupor the whole session.  Kept it light on squats, front squats too.  Did some lumberjack squats, seriously love those things, feel so badass

November 29, 2013 Upper / Heavy

• Incline Bench: 225*1 240*1 250*1 260*1 270*1ish
• Pullups: 90*2 90*1 90*1
• Standing Press: 135*4 150*3 160*1
• T-Bar Rows: 145*4 155*3 165*3
• Cable Laterals: 30*5 40*5
• Paloffs: 100*5 120*2

40 minutes

Flew through this one.  Not sure if I got 270 or not, spotter was following it whole way down, forgot to ask if they helped.  Pullups went well, my weights there usually go down when I bulk since I'm adding so much weight.  Standing press I'm still using super strict form, may try seated press and see how that goes too.  It's odd how much I've started to enjoy t-bar rows, used to hate them, but for high weight low rep stuff they're fine. I think it's because I have a tough time breathing while doing them, but on these low rep sets I don't need to worry about that. Also mixed in cable laterals, haven't done those in years. Felt decent. 

November 28, 2013 Lower / Light

• Deadlifts: 315*10 365*10
• Hanging Power Cleans: 185*1 195*1 205*1-starfish errrywhere
• Hanging Power Snatches: 135*3 135*1 done. deadlifting killed me

Early workout on Thanksgiving. Plus I'm doing a bunch of application stuff so I'm incredibly distracted. Decided to do some high rep deadlifting since that usually kills me. It did. 

November 27, 2013 Conditioning

• Rowing:  500m*1:41  NEW PR!!
• 31.5" Box Jumps: 3
• Rope Slams: 15, 20

Wasn't going all out, was somewhat leisurely. Still set a PR, so that's nice. 

November 26, 2013 Upper / Light

• Bench Press: 235*9 225*10 225*6-lactic acid
• Cable Rows: 150*10 150*10 150*8
• Push Press: 195*4 195*4
• Rope Pullups: 6, 4
• Landmine Laterals: 50*10 50*10
• DB Incline: 100*5
• Ab-Wheel: 10

38 minutes

Good session, massive lactic acid hit on that 3rd set of benching.   Cable rows fit really well for me on higher rep stuff, not sure why.  

November 25, 2013 Lower / Heavy

• Squats: 315*2 345*1 365*1 375*1
• Front Squats: 225*2 245*1 265*1 285*1 300*fell on my ass
• Pin Squats: 275*1
• Good Mornings: 225*2 245*1 260*1 270*1 PR? NEW PR!!
• Lying Leg Curl: 90*6 130*1 100*4

44 minutes

IT bands were RIDICULOUSLY tight for some reason.  It felt like they were on the verge of cramping, on the squats & front squats it was like they were about to snap. I kept stretching, foam rolling, etc.  They'd be fine, then as soon as I went for my next set I could literally feel them 'balling up' into knots or whatever.  Very odd.  On the 300 attempt for front squats I got down to the bottom then just fell on my butt, had safety bars in place on the cage so no harm done.  Set a new PR on good mornings!  Kept pretty good form I think too; I need to get a video or two of me doing them though so I can see what I need to improve, if anything.  Threw some lying leg curl in here, since hamstrings are something I'd like to emphasize this bulk as well. 

November 24, 2013 Conditioning

• Rowing: 250*0:40 200*0:33 200*0:34

Went mainly to stretch and sauna myself. Been doing about 25 minutes in there per day. Feels great after a workout.  Did this rowing to get my blood pumping. Good stuff!  I don't talk about it much, but after every workout I do about 5 minutes of stretching / foam rolling.  Usually focus on my IT Bands & Quads, and then throw some chest in every now and then to keep it loose. 

November 22, 2013 Upper / Heavy

• Incline Bench: 225*1 240*1 255*1 265*1
• Standing Press: 135*5 145*3 155*2
• Pullups: 95*1-tried on straight bar 95*1 95*1
• Cable Rows: 160*6 180*4 200*3
• DB Flat Bench Press: 105*6 110*3
• Wide-Stance Anti-Rotational Chops: 80*6 90*3

41 minutes

Ok, so again with me trying to focus on shoulders as one of my goals for this bulk I am using uber strict form on the standing press.  Absolutely no knee dip or leveraging the weight up, everything is to be strict and controlled. Tried my first set of pullups on the straight bar...eh, I prefer the wider grip I usually use.   Nice session overall

November 21, 2013 Lower / Heavy

• Deadlifts: 405*1 425*1 445*1 465*1 480*1
• Power Cleans: 185*3 205*2 awful form 205*1 205*1
• Hanging Power Snatches: 135*3 145*2-traps are beat 145*2 150*X-traps done

Odd session, my traps were just exhausted.   Otherwise went well.  Uptick in strength on Deadlifts.