Sunday, February 27, 2011 - Overhead Press

I had a good workout in the Groj tonight with my new Rogue S-1 Rack that I won. THANK YOU AGAIN ROGUE! I still couldn't get the lockout on the 195 but I am focusing too much on the 1RM and will be going back to the traditional 5/3/1 program starting tomorrow. It is time to get stronger and stop messing around.

I did play with the chains on the Overhead Press and got a 223/5 lockout for one. That was fun. I like messing with the chains on OH Press as the overload with the extra weight is fun. Plus ALL of the chain comes off the floor so there is nothing left at the bottom.
What Greta said.
Overhead Press
45x12, 65x5, 95x3, 125x3, 145x1, 165x1, 195xF, 195x F, 195 x F

Overhead Press Volume and Chains
140 + 1 ea. 1/2" Chain - 5, 5
140 + 2 ea. 1/2" Chain - 4
140 + 3 ea. 1/2" Chain - 1 (PR - Roughly 225)

Deadhang Pullups
5, 10(kip pu), +35# 3, 5, 5

My white board and some videos of 195 and 225.

This is fun to see....

This is fun to see....

A couple of videos for today.

Wendler squatting 505x3 and Bury Me with my Guns by Bobaflex.

Friday, February 18, 2011 - Deadlift

I trained with Josh again tonight. I stuck with the 5/3/1 program as far as my deadlift and then BBB style with 50% Sumo Deadlifts for 5 sets of 10. We then did some bodybuilding style accessory work after that. It was a lot of fun.
I will battle for the sun and I won’t stop until I am done.
Deadlift
135x10, 185x5, 225x5, 275x5, 315x5, 365x5, 385x9 (385x9=495 1RM), 405x1, 435x1

Sumo Deadlift
225x10, 225x10, 225x10, 225x10, 225x10

Lat Pull Down (little close grip H handle)
90x12, 130x12, 130x10, 120x10

V Handle Tri-Pushdown
60x10, 60x10, 80x10, 80x10

1 Arm Cable Row
40x10 L&R, 40x10 L&R, 40x10 L&R

Straight Bar Lat Push Down
35x10, 35x10, 35x10

Wednesday, February 16, 2011 - Bench Press

Trained with Josh tonight. Josh is a body builder so he has a different approach to what he is trying to accomplish. It sure felt good to get all pumped up though.

Bench Press
135x12, 185x10, 205x5, 225x10+1, 245x4+1, 275x1+1, 275x1+2

Pec Deck
1445x10, 195x12, 205x12, 235x9

Incline Dumbbell Press
70x10, 70x8+2, 70x6+2, 70x5+2

Preacher Curl Machine
70x12, 80x12, 90x6+3, 80x8+2

Dummbell Curls
30x10, 30x7, 25x8

Dumbbell Curl/Hammer Curl/Wrist Rotation Thing
15x8+8+8, 15x8+8+8

Tuesday, February 15, 2011 - Squats

Back in the gym finally. That was much needed. I felt really good about my squat form. Maybe my body need a little reset to "forget" some of my other form issues. Head was up, grip was good, knees were out, tight arch. It felt good. I worked up to 415 and things started breaking down so I just left it at that.

Squat
135x12, 155x5, 185x5, 225x5, 315x5, 365x5

Wide Stance Parallel Box Squat
315x5, 335x5, 345x5, 345x5, 355x5, 355x5

Some cool videos with Andrey Malanichev. This man is insanely strong. In the second video he walks out with 470kg (1034 pounds).

Rick Hussey's Big Iron Gym

INSANITY!

Wednesday, February 02, 2011 - Yoga and Bench Press

Not a bad day as far as training goes. I went to a morning Yoga class which was really good. I got a DVD from Chad Aichs and training technique. One thing Chad stresses is flexibility and one thing I have found out is that I am not very flexible. I have started adding in a lot more stretching and in the case of today I also went to a yoga class so that was good.
So Long. You went alone. Holding on. To what you'll never know.
Who were you. Pretending you should be. Never enough. Of who you thought you'd be.
AM Yoga

Bench Press
45x12, 135x5, 135x5, 165x5, 185x5, 205x5, 225x9

Sling Shot Bench Press
245x10, 245x10, 245x9, 245x8, 245x9

Tri Pullover with Gray Band
12, 12, 12, 12, 12

Trap Bar Shrugs
245x10, 335x5, 335x5, 335x5, 335x5

Joe rowed 5000m in 34:25

A day in the end of January

I am catching up my log here. I don't know the date of this one. I am just adding it here since I did actually do something. It sure wasn't much though.

Deadlift
135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 385x5, 405x1

Sumo Deadlift Technique (these actually felt really good)
225x5, 225x5, 225x5, 225x5, 225x5

Straight Bar Curls
50x10, 50x10, 50x5, 50x5, 50x5

It has been forever....

since I posted something on here. I have only two training sessions to post on here. The last couple of weeks have been hard ones and the gym time has really suffered. Back at it soon.

4:21. WOW!

Here is a little motivation from the Morning Crew at Westside.