I worked up to 525 on the reverse band squats. After that last rep at 525 I saw more stars than I have ever seen in my life. I am LOVING the reverse band squats.
Wide Stance Squats with Reverse Light Jump Stretch Bands
225x5, 275x5, 315x5, 365x5, 405x3, 455x3, 475x3, 515x1(PR), 525x1(PR)
Sled Dragging (1 lap = around the perimeter of the yard and back)
About 45 Minutes
2x75, 3x125(Greta sitting on the sled), 1x75
Final rep with 525.
5/31/10
5/30/10
Saturday, May 29, 2010 - D.E. Bench, Band Training, GHD Situps
D.E. Bench
135 + 60# Chains, 8x3 w/60 seconds rest.
J Rows and Band Tricep Work
GHD Situps x 40
25, 15
135 + 60# Chains, 8x3 w/60 seconds rest.
J Rows and Band Tricep Work
GHD Situps x 40
25, 15
5/29/10
Friday, May 28, 2010 - Rest Day
I didn't plan on resting today. I really wanted to hit the gym but it just wasn't in the cards. I did however finish drilling all of the holes in my cage and get that mounted back onto my lifting platform so that was a good thing.
Below is a cool video tour of Jason Pegg's gym, DC Barbell. It doesn't take much to make people SUPER strong.
Below is a cool video tour of Jason Pegg's gym, DC Barbell. It doesn't take much to make people SUPER strong.
5/27/10
Thursday, May 27, 2010 - Rest Day
Worked on my power cage today. I needed to add a few more holes and the weather was fantastic so today was as good as any.
Wednesday, May 26, 2010 - M.E. Clean, D.E. Box Squat w/Chains, GHDs
It felt great to be back at Matanuska Barbell with Jason. I have to say though I am starting to question Jason's training methods. Back in November I started working out with Bart. We both had pretty much the same numbers across the board. All of a suddon though Bart started making massive gains and has totally passed me on a bunch of the lifts. Bart has a farm and Jason said he spends his time power cleaning his Pigs and wrestling cows and that is what makes him strong.
Bob is another member at Matanuska Barbell that is stronger then I am in a lot of the lifts. Bob let slip his secret the other day. He doesn't train, he "works out". Take a look at his board he "forgot" to erase. LOOK AT THAT ROUTINE! That has to be better then doing max effort squats.
I think I am going to dump the standard Matanuska training and combine the two things that have been working for Bob and Bart. I think tomorrow I am going to go and buy a pig and hammer curl it for hundreds and hundreds of reps. I think that should make me huge. To quote Bob, "Feel the pump Bitches!"
M.E. Power Cleans
95x5, 115x5, 135x5, 185x5, 205x1(PR), 210xF
D.E. 12" Box Squat w/205 + 40# Chains 10x2 w/60 seconds rest
GHD's x 40 10x2w/1 min. Rest
18, 12, 10
So is it better to train or workout? Hmmmmmm.....
Bob is another member at Matanuska Barbell that is stronger then I am in a lot of the lifts. Bob let slip his secret the other day. He doesn't train, he "works out". Take a look at his board he "forgot" to erase. LOOK AT THAT ROUTINE! That has to be better then doing max effort squats.
I think I am going to dump the standard Matanuska training and combine the two things that have been working for Bob and Bart. I think tomorrow I am going to go and buy a pig and hammer curl it for hundreds and hundreds of reps. I think that should make me huge. To quote Bob, "Feel the pump Bitches!"
M.E. Power Cleans
95x5, 115x5, 135x5, 185x5, 205x1(PR), 210xF
D.E. 12" Box Squat w/205 + 40# Chains 10x2 w/60 seconds rest
GHD's x 40 10x2w/1 min. Rest
18, 12, 10
So is it better to train or workout? Hmmmmmm.....
Tuesday, May 25, 2010 - Rest Day
Took another rest day. It wasn't scheduled but my body was telling me I needed it after the squats. Those were nuts. I can't wait to do them again.
Monday, May 24, 2010 - Rest Day
Took a rest day after working out with Jason Saturday and doing the insane band squats Sunday.
5/23/10
Sunday, May 23, 2010 - Reverse Band Squats
I set up my cage the other day for reverse band squats and decided to take it for a test run tonight. I think I over did it just a little bit. I don't think I have ever been this sore after a squat workout, EVER. I am looking forward to doing these again already.
This was a fantastic way to get used to heavier weights on my shoulders. I am looking forward to 400 feeling light after working through sets of these.
Wide Stance Squats with Reverse Light Jump Stretch Bands
225x5, 275x5, 315x5, 365x5, 405x3, 455x3, 475x3, 495x1, 505x1(PR)
Gary if you read this, email me at alaskatodd@hotmail.com. I tried sending you an email but I have your address wrong.
This was a fantastic way to get used to heavier weights on my shoulders. I am looking forward to 400 feeling light after working through sets of these.
Wide Stance Squats with Reverse Light Jump Stretch Bands
225x5, 275x5, 315x5, 365x5, 405x3, 455x3, 475x3, 495x1, 505x1(PR)
Gary if you read this, email me at alaskatodd@hotmail.com. I tried sending you an email but I have your address wrong.
5/22/10
Saturday, May 22, 2010 - Snatch, M.E. Deadlift, GHD Raises
Back at Matanuska Barbell and once again setting new PRs. Jason and I both set a new PR on the Deadlift. I pulled Semi Sumo Style. I have never pulled like that before I actually really liked it. Jason set a new PR of 605. Had he been in a competition he would have broke the RAW state record.
The last two reps at 375 on the Deadlift were to make sure I was getting at least three lifts above 90%. I pulled both of those with my regular squat stance and my form looked pretty good.
D.E. Snatch (technique) - (135 x1) x 10/45s rest
M.E. Deadlift (Semi Sumo Stance)
135x5, 185x5, 225x3, 275x2, 315x2, 365x1, 410x1(PR), 375x1(RS), 375x1(RS)
GHD Raises x 30
11, 9, 9, 6
The last two reps at 375 on the Deadlift were to make sure I was getting at least three lifts above 90%. I pulled both of those with my regular squat stance and my form looked pretty good.
D.E. Snatch (technique) - (135 x1) x 10/45s rest
M.E. Deadlift (Semi Sumo Stance)
135x5, 185x5, 225x3, 275x2, 315x2, 365x1, 410x1(PR), 375x1(RS), 375x1(RS)
GHD Raises x 30
11, 9, 9, 6
Friday, May 22, 2010 - Rest Day
I ended up taking today off. Got busy relaxing and and spending time with the kids.
I have been thinking a lot about bands and ordered some from Westside and also a splurge order from Elite FTS since they had a 50% off sale. I installed some band pegs on the top of my rack for reverse band squats, deadlifts, and rack pulls. The bands offer a great way to get used to the weight at the top and really explode out of the bottom. I haven't spent too much time messing with this yet but did a few sets with 405 and the light Jumpstretch bands I got from Westside. I was surprised at how much the bands helped but also just how quickly they "let off" at the top. I can't wait to up the weight with these and get some real sets in.
I have been thinking a lot about bands and ordered some from Westside and also a splurge order from Elite FTS since they had a 50% off sale. I installed some band pegs on the top of my rack for reverse band squats, deadlifts, and rack pulls. The bands offer a great way to get used to the weight at the top and really explode out of the bottom. I haven't spent too much time messing with this yet but did a few sets with 405 and the light Jumpstretch bands I got from Westside. I was surprised at how much the bands helped but also just how quickly they "let off" at the top. I can't wait to up the weight with these and get some real sets in.
5/20/10
Thursday, May 20, 2010 - You look like a dog taking a shit.
Today is a scheduled rest day.
I was talking with Jason last night and we were talking about my recent lifts. Now I know at 405 my squat form was breaking down pretty good. My double at 385 actually felt a lot better and really looked a lot better. I am actually more proud of the 385 double than the 405 single just due to the form I maintained.
We talked about my 405 deadlift and my deadlift form. Now I know my deadlift counts because I did indeed lock out the weight but yes, it was UGLY. As Jason was talking to me about my lift he described my form quite eloquently. He said, I look like a dog taking a shit. After watching a few dog shitting videos and my deadlift video a couple of times I think I may have to agree with Jason. Time to start working on my deadlift form.
I was talking with Jason last night and we were talking about my recent lifts. Now I know at 405 my squat form was breaking down pretty good. My double at 385 actually felt a lot better and really looked a lot better. I am actually more proud of the 385 double than the 405 single just due to the form I maintained.
We talked about my 405 deadlift and my deadlift form. Now I know my deadlift counts because I did indeed lock out the weight but yes, it was UGLY. As Jason was talking to me about my lift he described my form quite eloquently. He said, I look like a dog taking a shit. After watching a few dog shitting videos and my deadlift video a couple of times I think I may have to agree with Jason. Time to start working on my deadlift form.
Wednesday, May 19, 2010 - D.E. Squat, Volume Bench, Tate Press
I spent a good time on the phone tonight with, Jason from Matanuska Barbell. I commented about my recent "workouts". Jason corrected me on this and said that we don't workout we train. This got me to thinking and I agree with Jason 100%.
To workout is to spend time exercising without any long-term performance goals, not maintaning any sort of log, and doing the same workout day in and day out. To train is to plan and work towards a specific goal. That plan can be set or it can be modified but with the end goal in mind. The people at Matanuska Barbell Train. We don't workout.
On Wednesday, December 9th my 1 Rep Max Back Squat was 255. I remember getting pinned by 275. I now have a 1 Rep Max of 405. I have added 150 pounds to my squat in just 6 months with the majority of that focus coming in just the past two months. This wasn't accomplished by working out, this was accomplished by training.
Thank you for setting that one straight, Jason.
D.E. Wide Stance Squat
(225x3) x 12/45s rest
Bench Press Max Reps - Alternated between 3 grips
155x21, 155x14, 155x10
Tate Press Max Reps
40x15, 40x14, 40x13
Kroc Rows
85x(25R & 20L), 85x20, 85x20
Gary
D.E. Wide Stance Squat
(135x3) x 12/45s rest
Bench Press Max Reps - Alternated between 3 grips
155x15, 155x12, 155x10
Tate Press Max Reps
20x22, 25x15, 25x12
Kroc Rows
60x20, 60x20, 60x25
An awesome video of Dave Tate doing some serious squatting.
To workout is to spend time exercising without any long-term performance goals, not maintaning any sort of log, and doing the same workout day in and day out. To train is to plan and work towards a specific goal. That plan can be set or it can be modified but with the end goal in mind. The people at Matanuska Barbell Train. We don't workout.
On Wednesday, December 9th my 1 Rep Max Back Squat was 255. I remember getting pinned by 275. I now have a 1 Rep Max of 405. I have added 150 pounds to my squat in just 6 months with the majority of that focus coming in just the past two months. This wasn't accomplished by working out, this was accomplished by training.
Thank you for setting that one straight, Jason.
D.E. Wide Stance Squat
(225x3) x 12/45s rest
Bench Press Max Reps - Alternated between 3 grips
155x21, 155x14, 155x10
Tate Press Max Reps
40x15, 40x14, 40x13
Kroc Rows
85x(25R & 20L), 85x20, 85x20
Gary
D.E. Wide Stance Squat
(135x3) x 12/45s rest
Bench Press Max Reps - Alternated between 3 grips
155x15, 155x12, 155x10
Tate Press Max Reps
20x22, 25x15, 25x12
Kroc Rows
60x20, 60x20, 60x25
An awesome video of Dave Tate doing some serious squatting.
5/19/10
Tuesday, May 18, 2010 - Scheduled Rest Day
This was a scheduled rest day.
I am posting a video compiled by Jason Pegg and his Team Awful. Looks like a great group of guys and the IPF suit comment actually made me laugh out loud. You can see more of his videos on Youtube or catch him on Facebook.
I am posting a video compiled by Jason Pegg and his Team Awful. Looks like a great group of guys and the IPF suit comment actually made me laugh out loud. You can see more of his videos on Youtube or catch him on Facebook.
5/18/10
Monday, May 17, 2010 - M.E. Bench, M.E. Squat
What a heck of a workout. The plan tonight was to run a M.E. Bench since I had pulled my groin and to get Gary's 1 R.M. for percentages and workouts. We ended up both getting PR's on the Bench and then moved over to squats. I was going to work up with Gary and keep the weights light. We were both feeling really good so we decided to keep working towards a PR. Gary hit 265 so he added 10 pounds to his PR in a week and I worked up to 385 which was a 5 pound PR. 385 went up VERY easily so I decided to try for a second rep. After that I went for 405. I am pretty sure I went down low enough, the stripes on my pants throw off the angle a little bit.
I iced up my groin again before bed just to make sure this is nice and taken care of. I will keep easy on it for the next week.
M.E. Bench Press
45X15, 95X12, 135X5, 185X5, 225X3, 245X1, 260X1(PR), 265x1(PR), 270xF
M.E. Squat
45x5, 135x5, 185x5, 225x5, 285x5, 315x3, 365x1, 385x2(PR), 405x1(PR)
Gary
M.E. Bench Press
45X15, 95X12, 135X5, 185x3, 225x1, 235x1(PR), 240xF
M.E. Squat
45x5, 135x5, 185x5, 225x3, 245x1, 265x1, 265x1, 265x1(PR) Worked on depth on the last three reps at 265.
I iced up my groin again before bed just to make sure this is nice and taken care of. I will keep easy on it for the next week.
M.E. Bench Press
45X15, 95X12, 135X5, 185X5, 225X3, 245X1, 260X1(PR), 265x1(PR), 270xF
M.E. Squat
45x5, 135x5, 185x5, 225x5, 285x5, 315x3, 365x1, 385x2(PR), 405x1(PR)
Gary
M.E. Bench Press
45X15, 95X12, 135X5, 185x3, 225x1, 235x1(PR), 240xF
M.E. Squat
45x5, 135x5, 185x5, 225x3, 245x1, 265x1, 265x1, 265x1(PR) Worked on depth on the last three reps at 265.
5/17/10
Sunday, May 16, 2010 - Rest Day
One more rest day. I did the same thing as yesterday. I got back to the room and just kept ice on my groin. I could walk better this afternoon and I am hoping to maybe get back into the gym tomorrow and work upper body stuff.
Saturday, May 15, 2010 - Rest Day
This was NOT a scheduled rest day. I could barely walk today and when I got back to the room I kept ice on my leg in 20 min. cycles.
Friday, May 14, 2010 - Wide Stance Squat, Lunges, Dips
Well, SHIT!!!!!!!!!!!
I had a great week of working out, had a great set of squats, and then I pulled a groin muscle doing walking lunges. I have never felt a muscle pull like that. Total friggin bummer.
Wide Stance Squats
135x5, 185x5, 225x5, 315x5, 315x5, 315x5, 315x5, 315x5
Walking Lunges with a 25# Plate Overhead
5 sets of 45 sec. walking lunges and 45 sec. rest
Bar Dips
10, 10, 10
Gary
Squat (Rip stance)
45x5, 135x5, 185x5, 185x5, 185x5, 185x5, 185x5
Walking Lunges with a 25# Plate Overhead
5 sets of 45 sec. walking lunges and 45 sec. rest
Bar Dips
10, 10, 10
I had a great week of working out, had a great set of squats, and then I pulled a groin muscle doing walking lunges. I have never felt a muscle pull like that. Total friggin bummer.
Wide Stance Squats
135x5, 185x5, 225x5, 315x5, 315x5, 315x5, 315x5, 315x5
Walking Lunges with a 25# Plate Overhead
5 sets of 45 sec. walking lunges and 45 sec. rest
Bar Dips
10, 10, 10
Gary
Squat (Rip stance)
45x5, 135x5, 185x5, 185x5, 185x5, 185x5, 185x5
Walking Lunges with a 25# Plate Overhead
5 sets of 45 sec. walking lunges and 45 sec. rest
Bar Dips
10, 10, 10
5/14/10
5/13/10
Wednesday, May 12, 2010 - D.E. Sqat, M.E. Deadlift, Bench
I had a really good night tonight. I picked up Gary at the Borough and then we went to the PBOC gym with a focus Gary's 1 RM for deadlift so he could start working with percentages in workouts.
Below are videos of our 1 RM pulls. Gary keeps way better form than I do and just yanks 315 like it was nothing. I finally got 405. It was a struggle and is far, far away from perfect form. I raised my hips way early and rounded, but I got the weight locked out so I am very excited.
Overall it was a REALLY good workout.
D.E. Wide Stance Squat
(225 x3) x 10/55s rest
M.E. Deadlift
135x5, 185x5, 205x5, 225x3, 245x3, 275x2, 295x2, 315x1, 335x1, 365x1, 385x1(PR), 405x1(PR)
Volume Bench Press - Alternated between three grips, 135 x Max Reps
135x20, 135x19, 135x13, 135x15, 135x13, 135x10
Row 500m For Time
1:34
Gary
D.E. Rip Stance Squat
(155 x3) x 10/55s rest
M.E. Deadlift
135x5, 185x5, 205x3, 225x2, 245x1, 275x1(PR), 295x1(PR), 315x1(PR), 335xF
Volume Bench Press - Alternated between three grips, 135 x Max Reps
135x15, 135x16, 135x14, 135x13, 135x12, 135x7
Row 500m For Time
1:47
Below is a picture after my deadlift. I broke a bunch of the small blood vessels under my eyes. Well, at least there was a sign I was genuinely trying hard.
Below are videos of our 1 RM pulls. Gary keeps way better form than I do and just yanks 315 like it was nothing. I finally got 405. It was a struggle and is far, far away from perfect form. I raised my hips way early and rounded, but I got the weight locked out so I am very excited.
Overall it was a REALLY good workout.
D.E. Wide Stance Squat
(225 x3) x 10/55s rest
M.E. Deadlift
135x5, 185x5, 205x5, 225x3, 245x3, 275x2, 295x2, 315x1, 335x1, 365x1, 385x1(PR), 405x1(PR)
Volume Bench Press - Alternated between three grips, 135 x Max Reps
135x20, 135x19, 135x13, 135x15, 135x13, 135x10
Row 500m For Time
1:34
Gary
D.E. Rip Stance Squat
(155 x3) x 10/55s rest
M.E. Deadlift
135x5, 185x5, 205x3, 225x2, 245x1, 275x1(PR), 295x1(PR), 315x1(PR), 335xF
Volume Bench Press - Alternated between three grips, 135 x Max Reps
135x15, 135x16, 135x14, 135x13, 135x12, 135x7
Row 500m For Time
1:47
Below is a picture after my deadlift. I broke a bunch of the small blood vessels under my eyes. Well, at least there was a sign I was genuinely trying hard.
5/12/10
Tuesday, May 11, 2010 - Scheduled Rest Day
I took a rest day today. Ethan was motivated and working on his bench.
5/11/10
Monday, May 10, 2010 - M.E. Squat, Kroc Rows
I met up with Gary tonight at the PBOC. I met Gary a while ago at the Borough and talked a lot about squats. We decided to workout together and it was nice to have a motivated partner to work with. I usually only get to have that luxury in Palmer when I am at Matanuska Barbell, never up here though.
I was doing Squats and Gary wanted to establish a 1 RM for his squat. I decided to try for 405 and Gary went for 265. For me this was a huge stretch especially since I have been squatting a lot but I had to try. As we both pushed our max efforts we both ended up getting pinned. I usually don't include failure videos but I am going to this time. I want to have them here so that in the very near future I can post a video of these weights going up and I can turn these failures into a success. For training purposes there really isn't much insight into form in these videos as there isn't really much upwards travel but it does show that even if I did get 405 up it wouldn't have mattered as I didn't go down low enough anyway. These videos are here to prove a point in the near future. Soon instead of being pinned by these weights they will be worked into multiple reps for multiple sets.
M.E. Squat
135x5 (wide), 175x5 (wide), 225x3 (wide), 275x3 (wide), 315x3 (wide), 365x2 (wide), 405xF (Rip)
Kroc Rows
80x20, 90 Rx20/Lx17, 90x15, 90x12, 90x12
EZ Bar Curls
65x12, 65x12, 65x12, 65x10, 65x12
Back Extensions
20, 20, 20
Gary
M.E. Squat (all Rip stance)
135x5, 175x5, 225x3, 245x2, 255x1(PR), 265xF
Kroc Rows
50x20, 50x20, 50x12, 50x17, 50x15
EZ Bar Curls
65x12, 65x12, 65x10, 65x12, 65x12
Back Extensions
20, 20, 20
I am Pinned by 405 and Gary is pinned by 265. Very soon these will be training weights.
I was doing Squats and Gary wanted to establish a 1 RM for his squat. I decided to try for 405 and Gary went for 265. For me this was a huge stretch especially since I have been squatting a lot but I had to try. As we both pushed our max efforts we both ended up getting pinned. I usually don't include failure videos but I am going to this time. I want to have them here so that in the very near future I can post a video of these weights going up and I can turn these failures into a success. For training purposes there really isn't much insight into form in these videos as there isn't really much upwards travel but it does show that even if I did get 405 up it wouldn't have mattered as I didn't go down low enough anyway. These videos are here to prove a point in the near future. Soon instead of being pinned by these weights they will be worked into multiple reps for multiple sets.
M.E. Squat
135x5 (wide), 175x5 (wide), 225x3 (wide), 275x3 (wide), 315x3 (wide), 365x2 (wide), 405xF (Rip)
Kroc Rows
80x20, 90 Rx20/Lx17, 90x15, 90x12, 90x12
EZ Bar Curls
65x12, 65x12, 65x12, 65x10, 65x12
Back Extensions
20, 20, 20
Gary
M.E. Squat (all Rip stance)
135x5, 175x5, 225x3, 245x2, 255x1(PR), 265xF
Kroc Rows
50x20, 50x20, 50x12, 50x17, 50x15
EZ Bar Curls
65x12, 65x12, 65x10, 65x12, 65x12
Back Extensions
20, 20, 20
I am Pinned by 405 and Gary is pinned by 265. Very soon these will be training weights.
5/10/10
Sunday, May 09, 2010 - Scheduled Rest Day
Scheduled rest day today.
Here is a cool video of Jim Wendler doing some D.E. Squats with Bands.
Here is a cool video of Jim Wendler doing some D.E. Squats with Bands.
5/9/10
Saturday, May 08, 2010 - Squats, OH Press, Good Mornings
Back over at the PBOC. I had a splitting headache but figured I would feel better after working out even if I still had the headache vs. just sitting in the room with a headache. I was right. I ended up hitting a couple of PRs.
Wide Stance Squat
135x5, 225x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3
Press
45x10, 65x5, 95x5, 115x5, 135x3, 155x1, 160x1, 170x1(PR)
Good Mornings
155x5, 185x5, 205x5, 225x3, 235x3, 255x3(PR)
Wide Stance Squat
135x5, 225x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3
Press
45x10, 65x5, 95x5, 115x5, 135x3, 155x1, 160x1, 170x1(PR)
Good Mornings
155x5, 185x5, 205x5, 225x3, 235x3, 255x3(PR)
5/8/10
Friday, May 07, 2010 - Smolov Squats, Volume Bench
Back up at work now. Since the weather is nicer and it is light out I am going to workout at the PBOC this hitch. There is a cage, a lot of free weights, old school York bars, and rowers. Everything I need.
About midway through my workout I had my friend, Doug join me. I use the term "friend" rather loosely though, he is really just a giant jackass. He is VERY "70's Big" though so that is why I don't mind working out with him.
Wide Stance Squats
45x10, 135x10, 225x5, 275x5, 275x5, 275x5, 275x5, 275x5, 275x5, 275x5
Volume Bench Press - Alternated between three grips, 155 x Max Reps
45x10, 135x10, 155x16, 155x12, 155x9, 155x7, 155x7, 155x6
Dips
9, 7, 6, 4, 2
Ab Rollouts
3 sets of 12
About midway through my workout I had my friend, Doug join me. I use the term "friend" rather loosely though, he is really just a giant jackass. He is VERY "70's Big" though so that is why I don't mind working out with him.
Wide Stance Squats
45x10, 135x10, 225x5, 275x5, 275x5, 275x5, 275x5, 275x5, 275x5, 275x5
Volume Bench Press - Alternated between three grips, 155 x Max Reps
45x10, 135x10, 155x16, 155x12, 155x9, 155x7, 155x7, 155x6
Dips
9, 7, 6, 4, 2
Ab Rollouts
3 sets of 12
5/6/10
Wednesday, May 05, 2010 - 70's Big Squat Practice, Romanian Deadlifts
Practiced a set of squats for the 70's Big May Competition. Ouch.
Squats (Rip Stance)
225x22
Romanian Deadlift
135x10, 225x5, 275x3, 295x3, 315x3, 335x3
Squats (Rip Stance)
225x22
Romanian Deadlift
135x10, 225x5, 275x3, 295x3, 315x3, 335x3
Tuesday, May 04, 2010 - Smolov Wide Squats, Bench
Wide Stance Squats
135x10, 245x9, 245x9, 245x9, 245x9
Bench Press (I added repetition work after reading Joe DeFranco Westside for Skinny Bastards)
Alternated between three grips per Dave Tate.
135x10, 155x17, 155x12, 155x9, 155x8, 155x9, 155x6
Ring Dips (Green Band)
5 sets of 10
Kroc Rows
80x15 L&R, 80x12 L&R, 80x12 L&R
135x10, 245x9, 245x9, 245x9, 245x9
Bench Press (I added repetition work after reading Joe DeFranco Westside for Skinny Bastards)
Alternated between three grips per Dave Tate.
135x10, 155x17, 155x12, 155x9, 155x8, 155x9, 155x6
Ring Dips (Green Band)
5 sets of 10
Kroc Rows
80x15 L&R, 80x12 L&R, 80x12 L&R
5/4/10
Sunday & Monday, May 02 & 03. Rest Days
Scheduled/Unscheduled rest days. Joe had his First Communion Sunday and yesterday was spent running around until late with the family.
5/1/10
Saturday, May 01, 2010 - Smolov Squat 10x3, Kroc Rows, Chain Tri Extensions
Had a great workout in the garage tonight. Did my Smolov cycle wide stance squats, a set of Kroc Rows, and tried a Chain Tri Extensions for the first time. That is my new favorite tricep workout. The chains completely de-load at the bottom and gradually come up towards the top. This takes pressure off of the elbows and shoulders but still really hits the triceps.
Wide Stance Squats
135x5, 225x5, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3
Kroc Rows
65x25x1
Chain Tricep Extensions
Chain x12, Chain x12, Chain x12, Chain x12, Chain x12
Wide Stance Squats
135x5, 225x5, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3
Kroc Rows
65x25x1
Chain Tricep Extensions
Chain x12, Chain x12, Chain x12, Chain x12, Chain x12
Friday, April 30, 2010 - Olympic Technique, M.E. Deadlift, D.E. Box Squats
I went to Matanuska Barbell tonight and worked on Olympic Technique and M.E. Deadlifts. I got to 375 (a PR) on the Deadlift pretty easy and was loading 385 on the bar. Jason started loading 405 for me and had me not mess with the 385. I got it up to my knees and switched forward deactivating my postier chain. That bar wasn't going any higher. Jason watched the video and found out exactly where I went wrong in my technique. So going forward I will be working on my Deadlift technique and incorporating a lot of Romanian Deadlifts into my workouts.
D.E. Snatch (technique) - (125 x1) x 10/45s rest
D.E. Clean (technique) - (155 x1) x 10/45s rest
M.E. Deadlift
225x3, 255x2, 295x1, 330x1, 375x1(PR), 405xF, 405xF, 405xF, 315x1
Box Squat Technique Work
D.E. Snatch (technique) - (125 x1) x 10/45s rest
D.E. Clean (technique) - (155 x1) x 10/45s rest
M.E. Deadlift
225x3, 255x2, 295x1, 330x1, 375x1(PR), 405xF, 405xF, 405xF, 315x1
Box Squat Technique Work
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