Tricep Training 2/27/06

I went a little heavier on the boards today b/c I was feeling strong. The 385 was so easy. I should've gotten 3 on the 405 but my right foot slipped out from under me from pushing so hard then my hamstring started to cramp. I missed it by about 3-4 inches. I was still pumped b/c last week I only got 375x2. Once I get back into the groove of the boards I will be killing the weights. Also, I had no pain in my shoulders during warm ups for the first time in a long time. Got all 6x8 on skullcrushers, but it was not easy. Moved rows to this day b/c I will be squatting and deadlifting on Wednesday together. Next week if I feel good I will try 365x3 then 385x3x3.

Board Bench 365x2x3 / 385x3(EASY) / 405x2(just missed third)
Barbell Skullcrushers 135x6x8
Pendlay Rows 225x8/235x8/245x8
Seated Hammer Curl 50x4x12

Squat Training 2/24/06

It's been awhile since I did more than 1 set of squats so tonight was a night to test the wills and endurance. I enjoyed it very much. Did 5x2 on fronts instead of 2x5 and it was easier to control and hurt my shoulders less(although I think last week I just had the bar in the wrong spot). Well, we'll rest up now for Board bench on Monday.

Squat 405x5/425x5/435x5/455x5
Front Squat 315x4x2/335x2
SLDL 205x2x10
Seated Calf Raise 160x8/180x8/190x8/205x8

Bench Training 2/23/06

The 8x3 is getting brutal. On my 4th set I forgot to pause but I made up for with some extra long pauses on my last 4 sets. My last 3 sets were definitly my strongest as I am starting to get my legs into it more. Was supposed to do 6x8 on nosebreakers tonight but missed the last rep on the last set.
Bench Press 365x1 / 345x8x3(last rep paused on all sets but 4th)
Barbell Nosebreaker 135x5x8, 1x7
Standing Hammer Curl 80x4x8
Seated Row 270x8/285x8/300x2x8

Deadlift Training 2/21/06

Blew it tonight on the 555. Was supposed to do 535x5 but got froggy and screwed up. My form was god awful as my hips flew up fast and I did a poor stiff leg deadlift for the first rep. That screwed up everything. So I had to gain back ground and went to 605. Could've repped it but I just wanted to get back in the groove. Got back to the pendlay rows. 275 felt awkward so I will do sets of 8-10 to get back in the groove. I was suprised how 10 reps with each one paused on the floor will get ya. Next week I WILL triple 570.

Deadlift 555x3(very bad form, was going for 5)/ 605x1(EASY)
Power Clean 275x2x5
Pendlay Rows 225x5/275x5/225x2x10
Shurgs 135x30/225x25/315x20/405x15/495x15

Tricep training 2/20/06

Pretty much a feeler workout for Board Bench and Reverse Grip Bench. We moved fast tonight maybe 2 minutes between sets on each exercise. Will Start with 365 next workout for 5x3 and 275 for 4x8 reverse grip. The 365 felt easy on my third and fourth sets. Probably b/c I warmed up too fast tonight.

Board Bench 365x4x3/375x2(miss 3rd at 1 inch to lockout)
Reverse Grip Bench 300x7/315x4/275x7,6
Barbell Skullcrusher 120x5x10
Seated Hammer Curls 45x4x12

Bench Training 2/16/06

Long bench session tonight. Spent 45 just benching to get all my sets/reps. On my second to last set of nosebreakers I got 9 reps and then my last set got 10. That sucks b/c now I have to do the same weight/sets/reps next week. Everything else felt good. One other thing to note, I'm considering dropping the front squats. I don't know if I had the bar in the wrong position or what but my shoulders were bruised badly and hurt to the point that it affected my benching somewhat.

Bench Press 365x1/340x8x3(last rep paused each set)
Barbell Nosebreaker 115x5x10/1x9
Standing Hammer Curl 75x8/80x2x8/85x8
Seated Row 255x2x8/270x8/300x8

Squat Training 2/14/06

The 480x5 was tough. A true 5 rep set to test the will. After that, fronts were brutal. I tried a wider stance on the first set and couldn't get low enough. All were to at least parallel but not rock bottom. I moved my stance in about 4-6 inches and buried them all easy. SLDL were done with knees locked off a 6 inch platform very slow and controlled. I don't plan on using more than 225 until I can move my squat up.

Squat 480x5
Front Squat 325x2x5
SLDL 225x2x10
Standing Calf Raise 335x3x8

Woke up today...

And my shoulder had quite a bit of stiffness and was very irritated. Probably from the jerk presses which sucks b/c I really want to do them. With this being irritated it would also eliminate dips and floor press with chain for next week. So now I must think what I want to do. Will probably have to stick with close grip for the time being. I should never have left my 10 day split but it was just getting too hard to find training partners to be there. My elbows and knees are starting to hurt again as well as my shoulders. The shoulders take a bit of a beating twice a week with my current program. I'll have to re-think things and make some revisions. This is also the longest I've gone without doing a comp so it is my time to experiment with this stuff, something I've never really done before.

Tricep and Shoulder training 2/13/06

Bad night tonight. Was supposed to do 2x5 with 325 then 3 singles but they all sucked. Then only got 1 rep with 135 on weighted dip when I was supposed to get 5. My last 2 exercises were my best. I did a 385 close bench after the floor press with chain cycle so I know what I need to do. I talked to the gym manager and he said I can keep my chain locked up at the gym so I don't have to haul it in and out every week.

Close Bench 325x4,3/330x1/350x1/370xmiss
Weighted Dip BWx5/45x5/90x5/135x1
Jerk Press 225x2x5
Barbell Skullcrusher 105x5x12

Deadlift Training 2/11/06

What a workout. I wish I could go to sleep now. I gotta get something to eat now and try to relax a little bit.

Deadlift 455x12
SLDL off plate 405x5
Power Cleans 275x1/315x1/300x3
Shrugs 405x4x15

Bench Training 2/10/06

Very tiring workout tonight. Did the 8x3 again and was pretty easy up to the last 2 sets, that's when I started to feel it. Everything else was pretty standard. Here's a great link to some good bench pressing. Be sure to check out James Henderson at the end: http://video.google.com/videoplay?docid=4506888801401967822&q=bench+press

Bench Press 365x1(3 second pause)/330x8x3(last rep paused every set)
Seated Hammer Curl 75x4x8
Barbell Nosebreaker 95x4x10

Squat Training 2/8/06

Squats were medium difficulty. On the 430 box squat the first 2 felt out of groove so I did then till it felt right. 315 for fronts was easy and way low. I'm exhausted after this workout.

Squat 500x3
11inch Box Squat 405x1/430x3x1
Front Squat 315x2x5
Standing Calf Machine 300x8/325x3x8

Tricep and Shoulder training 2/6/06

Good workout tonight. Ran out of steam on that last set b/c my diet sucjed the past 2 days. Everything else was pretty easy.

Close Bench(14 inch grip)315x6,6,5+1
Seated Barbell Press 135x3x12
Barbell Skullcrusher 100x5x12
Seated Hammer Curl 40x4x12

Deadlift Training 2/3/06

I was supposed to do a single but the weight felt easy
so I did 2. A third rep was not possible tonight. When
I did 585x3 I could deadlift 635 and just miss 675 so
where on our way to a 700 raw DL at 242. SLDL felt
easy tonight. Still gotta work on rows though. SGT.
Rock suggested doing them a different way to help the
DL more so I'm still trying to get technique and
timing down. Will stay at 345 for a couple weeks.

Deadlift 585x2
SLDL off plate 385x5
Barbell Rows off plate 345x2x5
Shrugs 135x100/225x50/315x25/405x15

Bench Training 2/2/06

I figured it was now time to max out again. 405 was not a limit lift, maybe 5-10 more pounds in me. What's crazy is I didn't even wear my wrist wraps for the lift. That's a PR raw press at 242 for me. Gave 8x3 a run and it felt pretty good. Would like to give it a trial run but don't know if the shoulder would hold up. Nonetheless, that's a 20 pound gain on my bench since 12/2 when I missed 385 at lockout. I'll do assisted presses every other week. All an assisted press is I control the weight all the way down and then press it up with minimal help from my spotter. I weighed in at 243 fully dressed.

Bench Press 365x1/*405x1*/315x8x3(last rep paused on each set)
Assisted Press 455x1
Seated Hammer Curls 70x4x8
Seated Rows 255x4x8