May 25, 2012 Lower

• Squat: 320*3 330*2 340*2
• Hanging Power Snatches: 115*3 125*3 145*3 155*3 165*1 145*4
• Unilateral Deadlifts: 155*6 175*6 195*6

Good session, love the hanging power snatches.  Unilateral deadlifting is going great, still feel it more in my posterior chain than anything else I do.  I'm absolutely soaked with sweat after these.  Still building up weight. Feels great. Feel like I'm getting better at balancing out, stabilizing muscles must be getting stronger.  My abs were swole after this one too, can't believe how hard the deadlifts hit them. 

May 24, 2012 Upper Body

• Incline Bench: 255*3 245*3 235*3
• Pullups: 60*3 60*3 60*3 60*2 BW*9
• Push Press: 215*1 225*2 235*1
• BB Underhand Rows: 135*20
• Paloff Presses: 50*10 60*10 70*4
• Dragon Flags: 3
• Side Planks: 10

Went in on this one.  Everything felt great.  Incline bench uses too much delt/tri for me to push press on the same day as them, moving it back to my flat bench day.  So that day will be Flat Bench / Rows / Push Press.   Did some underhand rows here for fun.  Paloffs went well, wanted to find a weight I couldn't do 10 at. I did.  Dragon flags annihilate my core.  Finished with some side planks. Good times. Great workout. 

May 22, 2012 Lower Body

• Deadlift: 405*7 405*6 405*7
• Hanging Power Cleans: 135*3 155*3 175*3
• DB Goblet Walk: 100*1:19

Wanted to test myself at 405.  Not too shabby considering I usually just pull singles or triples most days.  Definitely exhausting though and I'm going to have trouble walking tomorrow. Took it easy on the cleans as my hips and posterior chain were fried.  Finished with a new PR on Goblet Walking

May 21, 2012 Upper

• Bench Presss: 300*1 300*3 305*1
• Underhand Hammer Strength Rows: 90*5 115*6 135*4
• Standing Press: 145*5 155*4 135*5
• Pullups: 40*6

Wanted to try working on taking a handoff when unracking the weight.  Usually I just start descending as soon as the person helps me break.  First attempt at 300 went odd, but then after that on the 2nd set I got the better hang of it.  Wanted to try underhanding hammer strength rows, seemed to work, going to go back to weighted pullups in this slot next week. 

May 20, 2012 Conditioning

• 34.5" Plyo Box Jumps / 34.5" Seated Plyo Box Jump Superset: 15-15
• 39.25" Vaults: 3
• 41" Jumps: 10

So I did the regular superset, and that went well.  I noticed I'm clearing the top of the box by over half a foot, so I stacked the medium box on the tall box, which puts it at 39.25....the thing is I just don't have the courage to try it. I'm afraid of catching my leg or shin underneath the medium box on top and breaking a leg or something.  I know I can do it, I vault onto it easily, and when I stand in place and jump while facing a mirror I'm almost 2" over the top of the box.  It's also difficult because I need to time the arc of the jump onto the box, I don't want to peak too early before I'm over the box, etc.  Overall I just need the courage to do it.  I tried jumping next to it for 10 regular jumps, landing on the floor, and I would've cleared the top of the stack every single time.  

May 18, 2012 Lower Body

• Squats: 320*2 330*2 340*1+X
• BB Hanging Power Snatch: 115*3 125*3 145*3 155*3 135*6
• 1 Leg Deadlifts: 135*6 155*6 175*6
• Wide-Stance Anti-Rotational Chops: 50*10

Odd workout; the squats just felt off, I didn't want to press anything.  Hard to describe what went wrong, I just felt out of sorts doing them for some reason.  Snatches went well.  One Legged deadlifts are going great, I can already feel the stabilizing muscles strengthening as I do them. I'm getting better at balancing while doing them, and my knees look more stable while going through the movement as well.  ALSO of note, I had mentioned in the past having an intense pain in my IT band while squatting that gradually goes away, well I also get it while sitting in my chair at work or at home as well.  The thing is since I added in the one-legged deadlifts I don't notice it anymore while sitting, and when doing squat variations it is still there, but not nearly as intense. 

May 17, 2012 Upper

• BB Incline: 250*3 240*3 230*3
• BB Underhand Rows: 185*7 205*7 225*5
• Push Press: 195*3 215*3 235*2
• Wide-Grip Pullups: 8

Really good workout, going to up the incline bench next week.  I really like underhand rows, at least after these few sets of doing them...they put the path the bar takes in a more natural pulling motion, I thoroughly enjoyed the contraction in my lats.  Upping Push Press again, felt good.  Finished with some super wide grip pullups.  

May 15, 2012 Lower

• Deadlifts: 410*3 440*1 450*1
• Hanging Power Cleans: 155*3 165*3 175*3 175*3 135*5
• Hanging Leg Raises (Feet to Hands): 5, 5
• P.U.P.P.: 2:00, 1:00, 1:15

As noted in previous weeks my lower back has been tired so I wanted to back off the volume/weight here on deadlifting.  Actually meant to go 410 430 450, but I counted the weight wrong on 2nd set.  Anyway, wanted to let my lower back recover some here.  Going to get a massage at some point soon as well, need one.  As I get older I'm trying to make sure I take care of my joints/body more. I love lifting/jumping/running and want to be able to do it til the day I die.  I intend to be the hottest old dirty bastard alive some day.  

Worked on clean form again; have my own chalk now so that helps.  Form is improving, still need to get into the mindset where I'm putting it all together every rep.  Even having perfect form 90% of the time is too few.  If I was that sloppy on deadlifts my spine would be in pieces by now.  Traps are sore as hell the day after, I will say.   Did some hanging leg raises here, bringing feet up to where my hands were hanging. It was interesting, not something I'd do every day though.    Push up position plank presses were insane.  I thought my abs were going to explode after.  

May 14, 2012 Upper

• Bench Press: 275*1 300*3 305*2 290*2-hit post 275*3
• Pullups: 60*3 60*3 60*3 60*3
• Standing Press: 145*5 155*4 165*3
• Kroc Rows: 100*17

Wanted to try doing high set of bench first again, and then tail off the later sets.  I'm not certain but I feel like I do more weight this way.  Pullups are going well; as I'm gradually losing weight (down to 199.5) my pullup is compensating.  Standing press went well, kind of torqued my spine on the last rep of the 165, I need to be careful with that shit. I don't want a messed up spine. Tried Kroc Rows, I need to figure out how to NOT torque the shit out of my lower back when doing them though. I rest a leg and a hand on a bench just like I do for regular rows, but that extra English at the end of the row really torques the hell out of my lower back. 

May 13, 2012 Conditioning

• 34.5" Plyo Box Jumps / 34.5" Plyo Seated Box Jump Superset: 15-15
• Mountain Climbers: 30
• Battling Ropes: 65, 65
• DB Goblet Walk: 100*60 seconds

Good session; had never done mountain climbers before, wanted to throw them in. Felt weird doing them, but was definitely winded after.  Goblet walk went well...was about to vomit at the end.  Good times!