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Sunday, January 23, 2011 - Rest Day

I spent 20 minutes stretching out my body and 30 minutes on the treadmill, Rabbit Run.

Team Super Training Max Effort Squats and Deadlifts from 01/18 and ME Bench from 01/21. Found at http://www.supertraining.tv/

Saturday, January 22, 2011 - OH Press

Back at the PBOC with Justin. We had a good training session. Justin ended up doing 175 for 12, pretty strong stuff.

BW 236.

Warmup
5 minute row - 1250 meters

Overhead Press
45x12, 85x5, 115x5, 125x5, 135x5, 155x5, 175x3

Deadhang Chinups - Total of 50
10, 7, 5, 6, 5, 4, 4, 4, 3, 2

Dips - Total of 50
14, 9, 6, 6, 5, 5, 3, 2

Reverse Delt Pec Deck thing for upper back
115x15, 100x15, 85x15

The Road to "The Jack"

Milk and...Dbol. We'll see...

Friday, January 20, 2011 - Squats

I was still a little sore still from squat max and pause squats from eons ago so I decided on a deload. I have sort of gotten off my 5/3/1 path a little so I have decided to deload the rest of this week and next and get back into my regular routine. I

I did work with Justin's weights as he has started the 5/3/1 and just really focused on my form. Head up. Chest up. Elbows down. Tight back. Butt back. Hard arch. Knees out. Push on outside of feet. I can very much feel that my balance is more centered and there is way less drive forward. I am sure using this form right now my max is lower but I really can tell already improved stability and a more centered balance. MY

Squat
45x12, 135x5, 185x5, 225x5, 265x5, 285x5, 305x5

An awesome video from the Elite FTS UGSS.

Wednesday, January 19, 2011 - Bench Press

YEAH! I finally get to put a little green back into my blog. I hit bench press tonight with Justin and was able to add a 10 pound PR. Felt really good at the gym last night. TRAIN VIOLENT. AYN1F

Warmup
5 min. row @ 2:08 average.

Bench Press
45x12, 135x5, 155x5, 185x5, 205x5, 225x3, 245x3, 280x1(PR), 285x1(PR)

Close Grip Bench Press
185x10, 185x10, 185x10, 185x7, 185x7

T Handle Rows
70x12, 135x12, 180x10, 180x10, 180x10, 180x10

Lexen Xtreme - Heavy Chain Balance Squats

Lexen Xtreme is probably the strongest team out there now. Chuck V. is squatting HEAVY with chains hanging loose from the bar. Very impressive.

Monday, January 17, 2011 - DE Deadlifts

DE Deadlifts
135x10, 185x5, 225x5, 275x5, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3

Good Mornings
135x10, 185x10, 225x10, 225x10, 225x10, 225x10

Cable Rows
100x12, 160x10, 160x10, 160x10, 160x10, 160x10

Westside Barbell training from 01/14/11

Squat Technique

Below is a series of videos presented by Elite FTS and instructed by World Record Holder and 1100 pound Squatter, Matt Wenning. These videos are very informative on the proper technique for squatting.

Saturday, January 15, 2011 - Overhead Press

Tonight I felt pretty good. I my lower back and legs are still sore but I was motivated. I really thought I would hit 195 tonight. Both 185 and 190 shot right up. 195 stalled mid way. Next time!

Overhead Press
45x15, 65x5, 95x5, 135x5, 135x3, 155x3, 160x5, 185x1, 190x1, 195xF, 195xF

Overhead Press Volume
145x5, 145x5, 145x5, 145x5, 145x5

Deadhang Chinups
6, 5, 4, 4, 4

Tri Rope Pulldowns
90x12, 90x12, 90x12

Below are a couple of great videos done by Austin Dague featuring training at Lexen Xtreme.

Friday, January 14, 2011 - Squat

Tonight was suppposed to be the mellow and easy "5" night. I have to say, it has been a long time since I was that sore in the gym. It must have been due to the heavy squats on the 8th and the sumo deadlifts on Wednesday. That was a whole new style of deadlifting to me and it has really left me sore. It is a good sore of course but I was really blasted doing the squats tonight. I suppose that is a good thing.

I also played around with my form a bit. I usually use a very neutral to low head position fixing my site on a point about 10' in front of me. Sort of the "Rip" style of squatting. After seeing a LOT of raw lifters lift looking up while they lift I thought I would try that. I could really tell that I was lifting a lot more on my heels and was able to keep an upright position but I felt a bit off balance. I will keep messing with this as I think it could help improve my form in the long run. Head up. Back tight. Chest up. Elbows down.

Squats
135x10, 135x5, 185x5, 225x5, 245x5, 285x5, 315x5, 365x5

Deadhang Pullups
8, 4, 5, 5, 7 (rested on that last set)

Straigh Bar Curls
65x10, 65x10, 65x7, 70x5, 70x5

Preacher Curl Machine Thing
50x10, 50x10, 50x10

Walked on Treadmill for 20 min. at 2.5 mph.

Thursday, January 13, 2011 - Sling Shot Pushups

A rest day today but I decided to do some Sling Shot pushups. I am VERY sore after the Sumo Deadlifts so that is a good thing.
“We must embrace pain and burn it as fuel for our journey.”
Sling Shot Pushups - Total of 250
50, 40+10, 30+20, 20+20+10, 20+10+10+5+5

A great video from the SPF 4-in-1 Meet on 01/09/11.

Wednesday, January 12, 2011 - Deadlift

Things have finally settled down a little up here and I was free to head back over to the gym at the PBOC. I was pretty rested. I have eaten well. I was feel pretty good and was hoping for a PR. I decided to try and pull Sumo and see what I could do. I wasn't able to pull off the PR at all and pretty much wasted myself in the process so I didn't even pull past 435. Today (13th) my low back and glutes are just trashed from the sumo pulling. I suppose that is a good thing I guess.

Sumo Deadlift
135x10, 185x5, 225x5, 275x5, 315x3, 365x3, 405x3, 425x1(conv.), 435xF, 435x1(conv.), 435x1(conv.)

Romanian Deadlift
315x5, 315x5, 315x5, 315x5, 315x5

Below is a great video with for a deep squat and improved mobility.

Sling Shot

Mark Bell and "Hoss" Cartwright floor pressing with the Sling Shot.

Saturday, January 08, 2011 - NORTH SLOPE SHUT DOWN!

So today was supposed to be an OH Press day. I was actually really motivated to hit the gym and wanted to keep going this year.I So just a week into the new year and I miss a dang day in the gym.MThere was a massive spill at Pump Station 1 and they are shutting down the whole field and are limiting all traffic to critical work only. Ugh.

So I have nothing to post other than I slept and a video of Scott "Hoss" Cartwright's gym.YI always think it is cool to see where the Big Guys train.

Crepinsek Sumo Rack

I will have one of these one day. You will see.

Friday, January 07, 2011 - Squats

This was a stange day. I got back on the slope and was just exhausted. No real sleep for a couple of days. I was questioning even going to the gym but per my post here on the 1st I really want to not miss any gym time. I am glad I went.
PEACE
I read some comments by Mark Bell regarding RAW lifting and decided to try some 3 second pause squats. I hit a PR of 440 and then then 5x5 with 315 on the 3 second pause squats. This was hands down the most brutal squat workout I have done. It was AWESOME!!!

Squat
135x10, 185x5, 225x5, 245x5, 285x3, 325x3, 370x6, 405x2, 415x1, 440x1(PR)

3-Second Pause Squats
315x5, 315x5, 315x5, 315x5, 315x5

A video of my 440.

Wednesday, January 05, 2011 - Bench Press

Bench Press
45x12, 135x5, 135x5, 155x5

used a rug for the following sets
185x5, 205x5, 235x7

Sling Shot Bench Press
235x10, 235 + 2 ea. 1/2" chains x 11, 235 + 4 ea. 1/2" chains x 8, 235 + 6 ea. 1/2" chains x 5

Sling Shot Pushups
50, 40, 50, 50

Monday, January 03, 2011 - Deadlifts

Justin came over to the gym today and pulled some deadlifts with me. He is starting the 5/3/1 program and was looking for his deadlift 1RM.

Deadlift
135x5, 185x5, 225x5, 275x3, 315x3, 365x3, 390x3, 450xF, 450x1, 460xF

Volume Deadlift
225 + Purple Bands
10, 10, 10, 10, 10

Ring Rows
10, 10, 10, 10, 10

Deadhang Chinups
5, 5, 7, 7, 5+6 Grey Band

A video from one of the Deadlift with bands sets.

Saturday, January 01, 2011 - 2010 Recap, 2011 Goals, and OH Press

Started the new year out in the gym. I am going to try and focus on my training this year and not miss any gym time. I am publishing my goals here so that I am accountable to myself. It is here and out in the open.

2010 Results
Bench Press - 25 Pound Increase
12/12/09 - 250
12/18/10 - 275
Back Squat - 180 Pound Increase
12/09/09 - 255
12/03/10 - 435
Deadlift - 145 Pound Increase
12/21/09 - 310
12/13/10 - 455
OH Press- 45 Pound Increase
01/01/10 - 145
12/09/10 - 190

2011 Goals
Bench Press - 315
Back Squat - 515
Deadlift - 525
OH Press - 225

OH Press
45x12, 45x12, 65x5, 85x5, 105x3, 125x3, 135x3, 160x6, 175x1, 195xF, 195xF, 185x1, 185x1

Axle OH Press
25x12, 105x10, 105x10, 105x10, 105x10, 105x9

Deadhang Chinups
7, 7, 4, 3, 4

Brown's Tri and Bi Blaster
30# Dumbbells
10+10, 10+10, 10+10