Saturday, October 30, 2010 - Overhead Press

I had a pretty good day in the gym. Slept well. Ate well.

OH Press
45x10, 65x5, 85x5, 105x5, 125x5, 145x5, 155x8 (PR 155x8 = 192 1RM)

Dips - Total of 90
10, 10, 8, 9, 5, 4, 5, 5, 5, 6, 5, 5, 4, 4, 5

Barbell Shrugs
135x10, 225x10, 315x10, 315x10, 315x10, 315x10, 315x10

Friday, October 29, 2010 - Squats

I felt good again today. I slept well last night. I ate well yesterday. I am feeling good about my squats this cycle. My averages are moving up and I am feeling like my form is good and I am pretty explosive.

Thursday 10/28 27 units TC.

Squat
45x10, 135x5, 155x5, 185x5, 225x5, 285x5, 320x3, 360x9 (PR 360x9 = 463 1RM)

Wide Stance Squats
235x10, 235x10, 235x10, 235x10, 235x10

Leg Extensions
100x10, 100x10, 100x10, 100x10, 100x10

Leg Curls
120x10, 120x10, 120x10, 120x10, 120x10

The Yoke

Below is an article written by Jim Wendler and found on www.elitefts.com. I thought this was a good one.

The Yoke

The importance of the yoke was brought to my attention when I was a junior at Wheeling High School in Wheeling, Illinois. I was sitting in English class when Alison Kopec, who was sitting directly behind me, grabbed my traps, gave them a thorough rubbing and complimented me on their size. She did so with a certain amount of sexiness and purpose that whispered, “Let’s get it on.” This is when I realized that having a big yoke could potentially lead to some dirty carnality. It never did, but I haven’t won the lottery either, and I’m still playing. From then on, I’ve been a proponent of building a massive yoke. But it wasn’t until later that the term, “yoke” would become part of the EFS vernacular.

Fast forward 14 years. Dave and I are getting measured for dress shirts. I’m about to get married and neither of us have a shirt to wear. Nothing fits off of the shelf so we bring someone to the EFS Compound to measure us. As the guy is measuring us, we notice that one measurement involves going from shoulder to shoulder, with the tape measure being brought over the traps. He mentions that this measurement is the “yoke”. Dave and I compare measurements and I’m happy to say that I came out WAY on top. It was such a crushing defeat that we had to console Dave for a week. It was not an enjoyable week at the Compound, but I was secretly smiling. I was King Yoke @ EFS.

What is the yoke?

The yoke is comprised of several different muscles, none of which I know the technical names of. So to save face and to speak the language of most of my constituents, the yoke is the traps, rear delts and the neck. Of course the traps are the most popular faction of the yoke, but it cannot survive without the neck and the rear delts. They must co-exist.

So why would you want to big a yoke?

Besides the possibility of a large yoke getting you some nighttime nummsies (which should be enough to convince any man), the yoke is the basis on which you will be judged. This may seem like a harsh statement, but let’s face the facts. We live in a society that judges on physical appearance. Having big legs is ok, but no one notices. Big arms make you seem too narcissistic. A big chest makes you look like Captain UpperBody; a superhero no one wants to dress up like during Halloween. So that leaves the yoke as the essential body part to develop.

I have said this a million times before; a big yoke = instant respect. No one wants to screw with a guy that has a big neck and a thick yoke. A massive yoke smells of hard work, strength, fighting and toughness. Every other muscle can be small if a big yoke is present.

So here are my rules to a big yoke. And to the doubters here is a picture of me and my yoke. This was taken right after prom. Aren’t we cute?

Yoke Rule #1 – Train Heavy

The history behind the development of the yoke started in the 8th grade. This is when I started to train. I didn’t know how to train but I did train heavy. This is the key component of being beefy. You cannot big a thick, impressive yoke handling weights that would be called “pink” if they were a color. Your training has to revolve around heavy squats, benches, and deadlifts. This is nothing that hasn’t been said before, but should always be reiterated. This is the most important rule if you want to go to Yoke State University.

Yoke Rule #2 – Deadlift

If you were to put me on a deserted island and allowed me to do one exercise, I would pick the deadlift. Also, since I suck at the deadlift no one would see how bad I was at it. No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it’s “for reps” or for “form work” so they don‘t hurt their back. These terms are code for “pussy”. Yes, I did just say that, but let’s be honest and call a spade a spade. So you must pull and you must pull heavy.

Yoke Rule #3 – Hang Cleans/Snatches

I know some people aren’t keen on the Olympic lifts, but they are gold when developing the yoke. While the Power Clean/Power Snatch are OK, the “hang” versions are much better. This is because most people will use more upper body when doing hang cleans or hang snatches. I recommend doing them one time a week, for 3-5 sets of 3-5 reps. Don’t be afraid to use straps. The Olympic lifts were a big part of my program for a number of years and I credit them for building the foundation of a proper Yoke. Don’t be afraid to try clean grip snatches.

Yoke Rule #4 – Neck work

I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck bridges as they seem unsafe and every time I see someone doing them I have this intense urge to kick their heads out from underneath them. Since I know I’m not the only that thinks like that, I’ll play it safe and stick to the neck harness and the 4 way neck machine. Now let me bestow some wisdom on you; don’t try to max out on these exercises. I tried putting a 100lb dumbbell on the neck harness and after a couple of reps, felt an intense pain in my neck. Not a good thing. When training the neck, either with the neck harness or the 4 way neck machine, stick to higher reps – 10-30 reps. I like to do neck work after each workout. When I was lugging the pigskin for University of Arizona, I would 2 sets of neck work every morning and 2 sets before I went to bed. I put my neck harness beside my bed as a constant reminder. I did sets of 30 reps. Bottom line; do some neck work or be doomed to a life of buying off the shelf.

Yoke Rule #5 – Shrugs

Shrugs are the most common and popular yoke exercise and for good reason. They are easy to do and they work. I have done my fair share of shrug variations and found that each one of them is unique and special. Here are some of my favorites –

Barbell Shrugs
DB Shrugs
Trap Bar Shrugs
Fat Bar Shrugs
Power Squat Shrugs
Safety Squat Bar Shrugs
Chest Supported Row Shrugs
Power Shrugs
The key to doing the shrugs (as with all exercises) is to maintain good form. Reps should fall between 6-20. Don’t be afraid to do some high reps with them.

Yoke Rule #6 – Upright Rows

Now I know some people laugh at this one, but they are weak and pathetic, so pay no mind to their chuckles. Up rows were a staple of my training for many years and I recently brought them back. After a recent up row session, my wife commented on the new growth of my traps so I know these work. I don’t like doing these too heavy as they hurt my shoulder sometimes and my form goes in the dumper. These are done for higher reps; 10-15.

Yoke Rule #7 – The Others

There are several other exercises other than the ones listed above that can contribute to a massive yoke. These include; face pulls, rear delt raises, seated dumbbell power cleans, chest supported rows, pull-ups/chin-ups and barbell/db rows. All have a contributing factor to the growth of the yoke, but you can survive without them. Now there are no more excuses for having a small yoke. This is not something that can be developed overnight. The maturation of the yoke takes time. Be patient and the rewards will be great.

Hey, Jason!

Take a look at this video and let me know what you think of their deadlift stance. Have you pulled with that narrow of a stance before?

Wednesday, October 27, 2010 - Bench Press

I felt good in the gym last night, I screwed up my weights again though. The other day on squats it was a nice surprise to see what I had done after the fact. This time on the floor press I wanted to do 195. I ended up loaded 205 on instead. The first two sets felt good so I thought I would bump it up to what I thought was 200 but ended up being 210. I did two sets, one of 10 and one of 9. I couldn't figure why t was so heavy so I back it down to what I thought was 195 which was 205 and only got 8. I don't like playing around with the weights like this since that is not what the 5/3/1 program is about. I finally figured it out by the 5th set. So stupid. Maybe in the future, I will get this figured out.

Diet was good. Sleep was 7 hours uninterrupted.

Bench Press
45x12, 95x5, 135x5, 155x5, 185x5, 205x3, 230x8 (PR 230x8 = 286 1RM)

Barbell Floor Press
205x10, 210x10, 210x9, 205x8, 195x7, 195x10

Barbell Shrugs
225x10, 225x10, 225x10, 225x10, 275x10, 275x10

Below is a cool video of the Westside crew benching with the Slingshot and Reverse Bands.

Tuesday, October 26, 2010 - Active Rest Day

Today was a rest day but I just couldn't sit in the room and stare at the walls.

Brown's Bicep/Tricep Blaster
30x10/10, 30x10/10, 30x10/10, 30x10/10, 30x10/10

Preacher Curl Machine
80x10, 95x10, 110x10, 110x8/80x4, 95x8/80x4, 80x12

Spud Inc. Yoke Work
26.5x12, 26.5x12, 26.5x12, 26.5x12, 26.5x12, 26.5x25

Below is a motivational article written by Chis Vaughn and featured on Elitefts.com. Chris is on his way to becoming a Pro Strongman and is legally blind.

Walk in a King

The next time you go into the gym, I want you to walk in with a swagger. Walk in as King. Why? Because some day you will be.

Everyone had to start somewhere. Donnie Thompson, Derek Poundstone, Ronnie Coleman — these men were not born as the best of the best. They started small just like the rest of us. They worked to become the best as countless people fell by the wayside. How many training partners do you think they went through and probably still lose as the days go by? It doesn’t matter. Even if they were alone, they would still have the passion to achieve the unthinkable.

You will push harder day after day, workout after workout, rep after rep, and you’ll build the most rock-solid foundation anyone has ever seen. You will have your ups and of course, you will have your downs. A wise man sees failure as progress. You fail, you get back up, and you smash that weight the next time. So many of your peers will give up after just a few tries, but not you. You will set a goal, destroy it, and then move on to a place you are only dreaming of right now.

Let yourself be inspired. There’s no shame in it. Be in awe of people you admire. A big factor for me is the clothing I choose to wear for the gym. So many times I’ve seen pictures of athletes and I’ve actually gone out and bought the same type of outfit. It makes me feel strong. It makes me feel powerful. It makes me INVINCIBLE.

Prior to Paxton Strongman 5 in December 2009, I saw a picture of Dave Tate. The dude is jacked and ready to tear the house down. I went out, got the shirt, hat, and shorts, and I had PRs every single time I wore the outfit. I felt powerful. Psychologically speaking, emulating this man helped me break down barriers. It can work for you too.

Then, “World Painted Blood” by Slayer came out. The song kicked my ass, and I found another outfit that made the hair stand up on the back of my neck – the same way I felt when I heard the song. I went on to tie for third in Paxton 5 due in part because of the outfit, but also because I walked in there like I owned the place. I had one of the best contests ever. I imitated what made me feel POWERFUL. I took every advantage I could get.

Stand on the shoulders of giants. Feel like they feel. Wear what they wear. Do what they do. NEVER feel like you can’t lift something or achieve something. You damn sure can, because you will push until you do. I don’t care if you fail 1,000 times on the way. You will get there with enough perseverance.

Think of it this way: Vince McMahon from the WWE is in his sixties. There are guys that look better than him, are richer than him, and plenty of men who are far surpass his physical abilities. However, he is so successful due in part because he enters the building with the mindset that he owns the place.

Who gives a damn if people look at you like you have two heads? They will look at you like you have THREE heads when you lift double what they can, when you run faster than them, grow bigger than them, and achieve more than they could even imagine. People will mock you because they want to drag you down to their weak, uninspired level. Strive to be that guy — the one that everyone stops to look at as he loads 45 after 45 onto an already bending bar and just plays with it. Strive to be the baddest man on the block and know — don’t think, KNOW — that soon you will be.

The ability to do whatever you want is inside of you. Own it. Harness the desire and take every advantage possible to get it. Blast the most motivating music, emulate the look of people you admire, and swagger into the gym and DOMINATE the weights. SMASH through barriers. Lift until you think you cannot go on, and then push further. Sweat, bleed, and swagger. Be the King. DREAMM of living, and then live your dreams. Nothing can stop you!

Monday, October 25, 2010 - Deadlift

Once again a pretty good day in the gym. I noticed one thing in my deadlifts I want to try next time. I pull with a pretty narrow conventional stance and tend to stall out just below my knees. On my last two sets of Romanian Deadlifts I opened my stance up and widened my grip just a little bit, about an inch on each side. The lifts were noticeably easier coming up through my knees. Next time I deadlift I will see about changing my form just a little bit.

I am still also adding in one or two heavier singles after my final max rep set. I feel like I am benefiting by adding these into my sets and I like working with the heavier weights as I progress. My back was pretty well shot so I didn't do the Good Mornings.

Sleep was good, diet was good, Sunday 10/24 40 units TC.

These other cats ain't metaphorically where I'm at man
I gave Bruce Wayne a Valium and said
Settle ya fuckin ass down I'm ready for combat, man
Get it calm Batman?

Deadlift
135x5, 155x5, 225x5, 245x5, 315x5, 345x3, 385x9 (PR 385x9 = 495 1 RM), 435x1 (PR), 440xF

Romanian Deadlifts
255x10, 255x10, 255x10, 255x10, 255x10

Saturday, October 23, 2010 - Overhead Press

I had another good day in the gym today. I was able to get a couple of PRs followed on by some good shit talk from Jason on the phone afterwards.

Sleep was an interrupted 6.5 hours so not the best. Diet was good, shy on the vegetables though.

Overhead Press
45x12, 65x5, 95x5, 105x3, 115x3, 135x3, 145x9 (PR 145x9 = 186 1RM), 165x1, 175x1 (PR)

Dips - Total of 87
10, 10, 9, 6, 5, 4, 5, 5, 5, 5, 5, 4, 5, 4, 5

Lat Pull Downs w/Curl Grip
110x10, 110x10, 110x10, 110x10, 110x10

Friday, October 22, 2010 - Squats

What a fantastic day in the gym. Today was actually a fantastic day in general. I woke up feeling rested and good. I got 7 hours of uninterrupted sleep. I ate really well; eggs, smoked salmon, chicken breast, and squid preparing for squats and it all came together and really paid off.

I was set to finish at 340 for my final set of squats with as many reps as possible. I wanted to get 10 at that weight. The gym ended up getting crowded last night and the curl fest taking place took most of the smaller plates so I ended up just loading what I thought was 345. I started my set and got into my groove and was explosive out of the bottom. I ended up getting 11 reps and feeling really good about it. As I was unloading the bar I realized I had loaded on 355 by mistake. What a great feeling to knock out those 11 reps with that weight by surprise.

Thursday 10/21 50 units TC.

I felt like the Cinderella Man today.

Squat
45x10, 135x5, 155x5, 185x5, 225x3, 275x3, 315x3, 355x11 (PR - 355x11 = 492 1RM)

Wide Stance Box Squats 1" Below Parallel
235x10, 235x10, 235x10, 235x10, 235x10

Hamstring Curls
110x10, 110x10, 110x10, 110x10, 110x10

Westside squat night.

Wednesday, October 20, 2010 - Bench Press

Spent most of the day getting ready to head back to the slope. Slept in late, still really tired and feeling low. Greta was cute. She asked me if I wanted a "Squiggly" line under my name and then said "Wait, I know the perfect thing!" and she drew the bar with plates and springs for me.

Bench Press
45x12, 5x95, 5x125, 3x145, 3x175, 3x195, 225x6, 235x1, 245x1

Floor Press - 145 with four 1/2" Chains
145+ x 10, 145+ x 10, 145+ x 10, 145+ x 10, 145+ x 10

Pushups
20, 20, 15, 10, 10

Bicep & Tricep Brown's Blaster
25x10&10, 25x10&10, 25x10&10, 25x10&10, 25x10&10

Monday, October 18, 2010 - Deadlifts

Went into today really tired. Terrible night of sleep. Feeling really weak and low.

Deadlift
195x5, 235x5, 275x5, 315x5, 345x5, 375x7 (PR - 375x7 = 450), 395x1

Glute Ham Raises
10, 10, 10, 10, 10

Sunday, October 17, 2010 - OH Press

Back over Matanuska Barbell.

Sleep was 9 hours plus a two hour nap so that was really good. I could not wake up and energy has been hard to get ahold of right now for some reason though. Diet wasn't bad.

OH Press
45x12, 65x5, 95x5, 115x5, 125x5, 140x10 (PR 140x10 = 187 1RM), 165x1

Dips- Total of 51
10, 8, 10, 10, 7, 6

Band Pulls w/Heavy Band (Curl Grip)
12, 12, 12, 12, 12

Friday, October 15, 2010 - Squats

I had a terrible night of sleep. Up off and on all night. Diet was messed up as well. A very low day overall.

Squat
135x5, 155x5, 185x5, 225x5, 245x5, 285x5, 320x10 (427 1RM), 365x1, 385x1

Reverse Band Squats w/ Light Band
405+ x 5, 495+ x1, 495+ x1, 495+ x1, 495+ x1, 495+ x1

Wednesday, October 13, 2010 - Bench Press

Back at Matanuska Barbell tonight. It is so great to be working with Jason again. His motivation is awesome.

Diet was good. Good breakfast. Smoked Salmon. Great burger. A gallon of chocolate milk. Sleep was 7 hours uninterrupted. Woke up feeling pretty good. I felt like I wrapped up a good day.

Bench Press - Grip was thumb length from the smooth.
95x12, 135x5, 145x5, 165x5, 185x5, 205x11 (PR - 205x11 = 284 1RM), 245x2

Farmers Walk - 175 pounds each hand. 450' @ 50' Laps
Jason and I traded off for 9 laps.

Kettlebell 'Kroc' Rows
2 Pood x 15, 2 Pood x 15, 2 Pood x 15, 2 Pood x 15, 2 Pood x 15

Beach Blast Dumbbell Bi & Tri Girl Getters - Jason wanted us to do these with our shirts off but I talked him out of it.
20 x 10 Bi & 15 Tri, 20 x 10 Bi & 15 Tri, 20 x 10 Bi & 15 Tri

Hey, Jason how was your little post workout fish dinner? My burger with bacon, fried egg, a side of bacon, and two glasses of chocolate milk was DELICIOUS.

Tuesday, October 12, 2010 - Romanian Deadlifts

I didn't do any accessory work last night so I thought I would add them in today. Joe trained with me today so that was a lot of fun. He is getting his deadlift form down great and was able to pull sets with 70 pounds.

Diet was off today, didn't eat enough. Sleep was 8 hours uninterrupted. I woke up feeling good for the first time in a while.

Romanian Deadlift - 225 w/Monster Mini Bands
225+ x 10, 225+ x 10, 225+ x 10, 225+ x 10, 225+ x 10

Kettlebell Swings (CrossFit OH Style)
1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15

Joe
Deadlift
70x5, 70x5, 70x5, 70x5, 70x5

Dumbbell Swings
15x15, 15x15, 15x15, 15x15, 15x15

Father and son deadlift bars.

Monday, October 11, 2010 - 5/3/1 Cycle 2 Start - Deadlifts

Quite a day in the grand scheme of things. I went back to Matanuska Barbell and worked with Jason. This was a wonderful change and it was great to have someone to work with, talk to, and be motivated by.

We just worked on Deadlifts since Jason was getting back into it after an injury. I may add my accessory exercises in tomorrow. I added in a set of three with 420 just to see how it would feel. It was after my set of 16 so I was pretty tired. I was pleased it went up as well as it did though.

I read a cool quote today...

Courage does not always roar. Sometimes it is the quiet voice at the end of the day saying ~I will try again tomorrow. -Author Unknown

TC 200mg. Diet was off today. Sleep was 8 hours interrupted.

Deadlift
155x5, 185x5, 235x5, 255x5, 295x5, 335x16 (PR - 335x16 = 575 1RM I wish), 420x3 (PR - 420x3 = 445 1RM)

Tuesday, October 05, 2010 - Deload - For My Records

Day two of my first deload. I ate, I stretched, and I did pushups in my small room. I am looking forward to getting into next week.

Pushups - 150 15x10

For My Records -

Thursday 11/04 - 30
Sunday 11/07 - 30
Thursday 11/11 - 30
Sunday 11/14 - 32
Thursday 11/18 - 28
Sunday 11/21 - 32
Thursday 11/25 - 30
Sunday 11/28 - 34
Thursday 12/02 - 30
Sunday 12/05 - 32
Thursday 12/09 - 30
Sunday 12/12 - 24+6
Wednesday 12/15 - 24
Monday 12/20 - 42
Thursday 12/23 - 42

Sandoz 200
Sunday 12/26 - 30
Thursday 12/30 - 30
Sunday 01/02 - 30
Thursday 01/06 - 32
Sunday 01/09 - 32
Thursday 01/13 - 32
Sunday 01/16 - 32
Thursday 01/20 - 32
Sunday 01/23 - 30
Thursday 01/27 - 30 + .25mg AI
Sunday 01/30 - 30 + .25mg AI
Thursday 02/03 - 30 + .25mg AI
Sunday 02/06 - 30 + .25mg AI
Thursday 02/10 - 30 + .25mg AI
Sunday 02/13 - 50 + .25mg AI
Thursday 02/17 - 60 + .25mg AI
Sunday 02/20 - 50 + .25mg AI
Thursday 02/24 - 20+
Sunday 02/27 - 20+
Thursday 03/03 - 20+
Sunday 03/06 - 20+
Thursday 03/10 - 30+
Sunday 03/13 - 30+
Thursday 03/17 - 30+
Sunday 03/20 - 20+
Wednesday 03/23 - 30+
Sunday 03/27 - 30+
Thursday 03/31 - 30+
Sunday 04/03 - 30+
Friday 04/08 - 30+
Sunday 04/10 - 30+
Thursday 04/14 - 30+
Sunday 04/17 - 30+

GP 250
Thursday -2/24 - 50 + .25mg AI
Sunday 02/27 - 50 + .25mg AI
Thursday 03/03 - 50 + .25mg AI
Sunday 03/06 - 50 + .25mg AI
Thursday 03/10 - 50 + .25mg AI
Sunday 03/13 - 50 + .25mg AI
Thursday 03/17 - 50 + .25mg AI
Sunday 03/20 - 50 + .25mg AI
Wednesday 03/23 - 50 + .25mg AI
Sunday 03/27 - 50 + .25mg AI
Thursday 03/31 - 50 + .25mg AI
Sunday 04/03 - 50 + .25mg AI
Friday 04/08 - 50 + .25mg AI
Sunday 04/10 - 50 + .25mg AI
Thursday 04/14 - 50 + .25mg AI
Sunday 04/17 - 50 + .25mg AI
Monday 04/25 - 25 + .25mg AI
Thursday 04/28 - 25 + .25mg AI
Sunday 05/01 - 25 + .25mg AI

Watson 200
Monday 04/25 - 25+
Thursday 04/28 - 25+
Sunday 05/01 - 25+
Wednesday 05/04 - 100 + .5mg AI
Sunday 05/8 - 100 + .5mg AI
Thursday 05/12 - 100 + .5mg AI
Sunday 05/15 - 100 + .5mg AI
Wednesday 05/18 - 100 + .5mg AI

GP 250
Sunday 05/22 - 100 + .5mg AI
Thursday 05/26 - 100 + .5mg AI
Sunday 05/29 - 100 + .5mg AI
Thursday 06/02 - 100 + .5mg AI
Sunday 06/05 - 100 + .5mg AI
Wednesday 06/08 - 100 + .5mg AI
Sunday 06/12 - 100 + .5mg AI
Wednesday 06/15 - 100 + .5mg AI
Monday 06/20 - 100 + .5mg AI
Wednesday 06/22 - 90 + .5mg AI

GP Methan 10
Friday 05/20 - 40mg Start
Wednesday 06/22 - 40mg Stop

GP 250
Sunday 06/26 - 100 + .5mg AI
Thursday 06/30 - 100 + .5mg AI
Sunday 07/03 - 100 + .5mg AI
Thursday 07/07 - 100 + .5mg AI

Monday, October 04, 2010 - Deload

So today was my first day of my deload week. I didn't make it over to the PBOC to do any of the deadlifts so I worked on stretching, rollouts, Spud Inc. Yoke work, eating, and rest.

Spud Inc. Yoke Work (Neck Harness with the Pumpkin of Pain)
26x15, 26x15, 60x5, 60x5, 60x5, 60x5, 60x5

Sunday, September 03, 2010 - Scheduled Rest Day

I completed the first three weeks of my first 5/3/1 cycle and am now going into the deload week. I have to say out of all of the programs I have done I feel better and stronger with 5/3/1 than anything else. I can really focus on the intensity of the main lifts along with the accessory lifts. I will take this deload week seriously and let my body recover and get ready to start my 2nd cycle.

Here is a quote that was posted today at Greyskull Barbell that I thought was really good.

"Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight."
-Benjamin Franklin

Saturday, October 02, 2010 - Overhead Press

Overhead Press
45x12, 65x5, 85x5, 95x5, 115x5, 135x3, 150x7 (PR - 150x7 = 180 1RM)

Dips - Total of 86
13, 6, 6, 5, 4, 5, 5, 5, 6, 6, 5, 5, 4, 5, 6

Lat Pull Downs
120x12, 120x12, 120x12, 120x12, 120x12, 120x12

Friday, October 01, 2010 - Squats

Squats
135x5, 155x5, 185x5, 225x5, 275x5, 315x3, 350x8 (PR - 350x8 = 435 1RM)

Wide Stance Squats
225x10, 225x10, 225x10, 225x10, 225x10

Hamstring Curls
110x10, 110x10, 110x10, 110x10, 110x10, 110x10

Thursday, September 30, 2010 - Active Rest Day

Treadmill - 12 Minute Mile

Preacher Curl Machine
50x12, 80x12, 95x12, 95x12, 95x12, 95x12, 95x12

Spud Inc. Yoke Work
26x15, 26x15, 26x15, 26x15, 26x15, 26x15, 26x15