February 27, 2012 Lower/ Heavy

• Deadlift: 410*3 440*3 470*3
• Hanging Power Cleans: 185*3 195*3 205*3
• Goblet Side Lunges: 40*5 50*5

OK, so I go to deadlift today....there's no chalk...so I figure ok, just use straps. Go to grab the straps...there's only one. So I had to use one of those anklelet things people attach to the cable cross, except that this one had a metal ring stuck in the middle of it. Thing kept digging into my left wrist on those two heaviest sets. Not good times.  Lifted the weight easily though. Should get 475*3 next week. Was sufficiently pissed to get 205*3 on the hanging cleans.  Doing the Goblet side lunges for some extra hip mobility. 

http://www.t-nation.com/free_online_article/most_recent/7_things_i_learned_in_2011

February 26, 2012 Conditioning

• 34.5" Plyo Box Jump / 34.5" Seated Plyo Box Jump S.S.: 15/15 15/15
• Plyo Bench Clap Pushups: 5, 5, 3 

Loving the supersets here.  I pick up the pace within the actual sets themselves when I do them supersetted for some reason.  Feels good.  Completely gassed afterward. 

February 24, 2012 Upper / Light

• Incline Bench: 265*4 245*5 235*5
• Pullups: 25*9 22.5*6 15*7
• Standing Press: 140*5 160*5 175*5
• DB Farmers Walks: 75*1:01 75*0:45
• P.U.P.P.: 1:15 1:02

Brutal session. Kept weights up all around.  Closing in on the last month of this bulk.  Time to up the weights here too, as I did on my lower 'light' day.  Got 175 on the standing press, I want 225 for 1 by the end here.  Incline bench my record is 275*3, I think I could break that fairly soon, but I want 300 by the end of March as well.  Threw some weight on the pullups since I feel stupid doing them in sets of 12 or 14 or whatever.   Did some farmers walks...holy crap that winded me. 80 lbs. this coming week.  Finished with some PUPP

February 23, 2012 Lower Body / Light

• Squats: 315*4 325*3 335*3 350*2 360*1
• Hang Snatches: 135*3 145*3 155*2 165*X
• RDLs: 315*5 345*5 365*5
• Ab-Wheel:12

I realized my left IT band really tightens up on squatting, it's not comfortable, I think that's what was holding me back. So this time I foam rolled after each warm-up set, and after my first 3 working sets as well. Worked like a charm.  Feels great.   I can't wait to be back above 400 lbs here.  Pretty tired by the time snatches came around.  I'm toying with the idea of an all o-lift day, not sure what it would take the place of though.  Rediscovered the ab wheel. Good times. 

February 21, 2012 Upper / Heavy

• Bench Press: 250*3 270*3 290*3 300*3 310*3
• Pullups: 55*3  55*3  55*3  55*3  55*3
• Push Press: 205*3 220*3 235*2 NEW PR!! 245*X
• Standing Hammer Curls: 40*10 45*6

Bench went well, wanted to explode quickly on the bottom of the pullups. It went well.  New PR on Push Press, that's going well. Really wanted 245, got it about 75% of the way up but couldn't lock out.  I'll try again next week. Maybe 240 instead. Hammer curls, for the lolz. 

February 20, 2012 Lower / Heavy

• Deadlifting: 410*3 440*3 470*3
• Hanging Power Cleans: 185*3 195*3 205*2
• Hang Pulls: 135*8
• Lying Leg Curls: 150*6 170*1-exhausted

Knocked back the weight on the 3rd set so I could get a 3rd rep.  Hanging power cleans went well. Tried hanging pulls after but honestly I'm too tired. 

February 19, 2012 Conditioning

• 34.5" Plyo Box Jumps / Seated 34.5" Plyo Box Jumps S.S.: 15/15 15/15
• Bench Plyo Clap Pushups: 4, 5
• P.U.P.P.: 1:55

Supersetting those jumps really kicked me in the ass. Good times.  Was gassed for the pushups. Finished with a PUPP thing.  

February 17, 2012 Upper / Light

• Incline Bench Press: 265*4 275*1 230*6
• "Horizontal" pullups: 11, 7, 8
• Standing Press: 140*5 160*5 175*4
• Cable Curls: 40*15 50*10-10 second hold on final rep
• Kneeling Paloffs: 40*3

Wanted to see how much weight I could handle on incline.  Considering I'm about 203 right now, and was 231 when I got 275 for 3 last year at this time, I'm very happy.  Tried doing something different with pullups.  Had my chest almost parallel to the ground as I pulled.  Also, cable curls. Just for fun.  My standing press is going well, added weight & reps this week.  It seems like at this point of the bulk my deltoid chain is making the most progress

February 16, 2012 Lower / Light

• Squats: 315*4 325*2 335*2 345*1 315*2
• Power Snatches: 135*3 145*3 155*1
• Hanging Power Snatches: 135*6
• Lying Leg Curls: 130*6

I thoroughly enjoy higher weight lower rep sets, so not sure why I was aiming for 5 reps per set on squatting. I'd rather push the bigger weights for lower reps.  Going to see how this goes for a few weeks. Also, full snatches didn't really result in anything different than hanging power snatches, so back to the hanging snatches.

February 15, 2012 Conditioning

• Battling Rope / Rope Slam S.S.: 60/10 60/10  60/10 60/10
• Rope Pullups: 4, 3, 3
• KB Plank Rope Drags: 28kg*2

impromptu Wednesday conditioning session.  Did some rope pullups as well but my grip was not having it.  Not sure why it took me so long to figure out supersetting battling ropes & rope slams would be a good idea.