Squat Training 1/29/06

Good workout. Squats were very deep. Box squats were tough. I widened my stance on fronts to shoulder width or a little wider to lessen the stress on my knees.

Raw Squat 445x2x5
11 Inch Box Squat 395x1/425x1
Front Squat 275x5/315x5
Standing Calf Raise 200x8/240x8/300x8/325x8

Tricep and Shoulder training 1/28/06

I missed with 285 plus chain today on floor press so it was time to switch to close grip. This will also do wonders for my shoulders. Good workout tonight, I will be sore tommorrow. Squat day tommorrow!

Close Bench(14 inch grip) 300x3x6
Dumbell Shoulder Press 60x3x12
Barbell Skullcrusher 95x5x12
Seated Hammer Curl 70x4x8

Deadlift Training 1/23/06

Was going for a triple with 555 but it was easy so I did 4. Five was possible but I don't want to burn out. SLDLs were brutal! I forgot how hard they are. I went light the first week and did them without straps. Shoulder felt good so I did some rows but with a much closer grip.

Deadlifts 555x4
SLDL off Plates 365x5
Bent Over Rows off Plates 275x5/315x7
Shrugs 365x4x20

Bench Training 1/22/05

I was suprised at how easy the 330x6 was. The 330 for 5 was an all out set though. Stayed with the Incline b/c it dosen't hurt my shoulder as much as seated presses but it still flares up a little. I may consider doing the Hammer strength flat or incline press but I am very anti machine(always have been).

Bench Press 365x1/330x6,5(paused last rep for 3 seconds on first set)
Incline 275x7(only did 1 set b/c shoulder was acting up)
Seated Hammer Curl 70x4x8
Seated Row 255x3x8/270x8

Squat Training 1/19/06

On the 545 I came flying out of the hole only to miss just over halfway up. And it wasn't like I just stopped, I was coming up and then just started coming back down. It caught my spotter and I by suprise b/c it was coming up so fast! I weighed in at 244. I had already intended to do front squats instead of pause squats to save my back, as well as leg curls for good mornings. But now I feel I need the front squats more than anything b/c my quads are so weak!

Raw Squat 405x1/495x1/545xMISS(close)
Front Squat 255x2x5
Lying Leg Curl 90x2x8/70x2x8
Standing One Leg Calf Raise 30x4x8

Tricep Training 1/17/05

Added another 50 pounds of chain tonight and had a great workout. The 285 plus chain was tough. I will go for 2x3 with it again next week but maybe do 275,285,285,275 for my sets. 4x3 seems to be the magic number for this tricep exercise. Now if only I could find something to work for my bench...

Floor Press w/ Chain 275x3+150 chain/285x3+150 chain
275x3+150 chain/285x2+150 chain
Seated Hammer Curls 70x4x8
Seated Row 255x3x8/270x8

Deadlift Training 1/13/06

Still breaking in the new grip but I know I could've done 535x3 with no straps tonight. new grip is feeling good. Power cleans I did without moving my feet ala Larry Pacifico. Good night all together. The 10 day split is awesome!

Deadlift 405x1/455x1/495x1(all no straps, very easy) 535x5(easy)
Deadlift off Plates 405x5(easy no straps)
Power Cleans 225x5/245x5
Shrugs 355x4x20

Bench Training 1/12/05

After the longest layoff in 2 years for me, I had an awesome workout. First off, the reason I didn't lift since Saturday is b/c I hurt my back so bad i couldn't get out of bed on Sunday. My Mom had to come and massage my lower back and hips just to unlock my legs. It was terrible! I spent Sunday on the couch in various positions watching football. I went to a couple doctors got some shots, massage, ultra sound treatment, and we're back at 90% now. No arching tonight on the bench. Feet flat on 45 pound plates was how we went. Reguardless, I had a great workout not missing a rep.

Bench Press 365x1(easy touch and go) / 330x4x4(last rep paused on each set)
Incline Press 315x1(easy, good for 335)/275x3,5(was light but went to fast on the first set)
Seated Hammer Curls 65x4x8
Seated Rows(different machine) 225x8/255x3x8

Tricep Training 01/07/06

Good workout today. Got that 315 plus 100 pounds of chain. Next workout I'll do 2 sets with it then I'll add another set of chain. I dropped the Behind the neck press and did declines instead with a pinky on the ring grip. I'm going to try something a little different with my support work now. After my core exercise I'll do one exercise with multiple sets nowhere near failure then for my other exercises I'l work up to 2 sets to failure plus some forced reps or rest pause. This week I only did one set to see where I was so next time I'll do 2 sets with that weight. It was time for a change so as I don't plan on doing a meet until MAYBE June/July, I'll try different approaches. Tommorrow is Deadlift training, which is what I'm looking forward too.

Floor Press with Chain 275x3/285x3/295x3/315x3
Decline Bench 315x7x3/345x3
Hammer Strength Curls 90x8/115x5+3forced reps
Seated Hammer Curls 60x8/70x8+2one arm
Hammer Strength Pulldowns 180x8/270x8
One Arm Rows 80x8/110x8+2 half reps

Change of Frequency

Based on recent events I've persuaded myself to try something very new. I'm switching my program to a 10 day rotation rather than a 7. This will give me 4 workouts every 10 days. I will also be alternating squats and deadlifts every other workout. So on day 1 I will Bench and do support work, Day 2 squat and support work. On the 5th day after day 1 I will do triceps and the next day do deadlifts and support work. I hope that wasn't too confusing. If this works out good, I will then switch to a 14 day rotation. Once again, this is something totally new to me but I want to try it. As far as workouts, everything will remain the same with the exception of deadlifts. I will continue to do 8x2 of the plates adding 10-20 pounds a workout to get accustomed to the hook grip. This will be followed by front squats, bent over rows, shrugs, and some pulldown motion. Squat day will include pause squats, good mornings, and calf raises. Bench day will have illegal wides, hammer curls, seated rows, face pulls. Tricep day will have floor press with chain, maybe some close bench with bands, hammer curls, seated row, face pulls.

Squat/Deadlift Training 01/03/05

I forgot my camera tonight and boy was I upset about it. The 475 was a joke! Although I did add loose knee wraps I still believe I could've done 6 or 8 reps with it. Tonight was also the first night I began using the hook grip for my deadlifts. It felt good and a gradual breakin should allow for not to sore thumbs, LOL. This is the second time I've taken off 14 days between squat/deadlift workouts and had a great workout, this is a sign. Everything else was just standard issue.

Squat 475x5
Speed Deadlift off Plates 315x8x2 45 secs. rest
Front Squat(light) 225x2x5
Shrugs 345x4x20/225x30
Standing One Leg Calf Raise BW+20x4x12

Bench Press Training 01/02/06

So I made too quick of a return last Thursday and got sick again so I waited and now I'm better. Same old today pausing the last rep on each set and upping the overall tonnage as well. 355 was a max triple for today. Did not do Hammer curls today so as to avoid any conflicts with deadlifts again. Rested about a minute on the seated rows and had a great performance. I'm excited though to do my squats and deadlifts this week!

Bench Press 345x1/325x3x3/345x3/355x3
Wide and Narrow Bench 225x3x10
Seated Row 300x8/340x8/380x2x8
Face Pulls 120x8/140x4x8