Quick Update

Monday I did raw ATG squats 455x6 easy and 315x20 plus some hams, calves, bis/forearms. Wednesday I did some legs up 18 inch grip 325x11, clean and press 165x14, floor extensions 70x22 and some back work.

Suprising Workout 3/14/07

Having not done a whole lot of heavy squatting recently and the the heaviest I have gone was with knee wraps, I was a bit suprised with todays workout. On the squats I had 20 maybe 30 more pounds in me for my top single.

Squat 135x5/225x5/315x5/405x1/505x1/545x1/405x5
Hyperextensions BWx1x20
Decline Sit Ups 40x1x30

Friday March 9th

Squat 225x5/275x5/315x5/405x5/455x5
Stiff Leg Deadlift 135x5/185x5/225x5/275x5/315x5
Behind the Neck Press 95x5/135x5/165x5/185x2x5
Power Clean 135x5/165x5/185x5/205x5/225x5
Bench Press 135x5/185x5/225x5/275x5/315x5
Bent Over Row 135x5/185x5/205x5/225x5/235x5

Good workout today. I used an over under grip for my stiffs and it aggrivated my over hand shoulder a bit. I don't want to use straps but I just can't double overhand the weight that I need to be using right now. Maybe I can use the hook grip, we'll try it on Monday. I always do my bent over rows pendaly style and it is doing wonders for my back! I change the order everytime I workout and when I do an exercise fresh in the workout I usually go for a pr and when I do it later in my workout I try to replicate my best without going for a pr.

Training on March 7th

Bent Over Rows 135x5/225x10
Power Cleans 135x5/165x5/185x5/205x5
Behind the Neck Press 135x5/165x5/185x5
Bench Press 135x5/185x5/225x5/275x5/315x5
Light Squats and Stiff Leg Deadlifts

Finished up with Weighted decline sit ups and hyperextensions. Friday will be heavier for lower body lifts. I was running out of time working out as I had to interview someone before my next appointment.

3/2/07 Upper Back/Lower Back/Delts

Power Cleans 135x5/165x5/185x5/205x5
Pendlay Rows 135x15/165x12/185x10/205x8/225x6
Deadlifts 225x1/315x1/405x1/495x1/585x1
BNP 135x2x12
Front Raises 20x12/30x2x12
Bent Over Raises 30x2x12/25x12
Hyperextensions BWx1x20
Decline Sit Ups 30x1x30

I was suprised at this workout. it has been months since I did deadlifts off the floor but the 585 was very easy and I had no problems with grip. I stopped using straps 3 weeks ago after I dislocated my AC joint. I no longer use knee wraps or wrist wraps. If my body is not strong enough to lift it then I won't lift it. Hopefully this will prevent any more injuries. On Monday I wil do Legs/Chest/Arms. I only do weights twice a week and cardio on Wednesdays. I am slowly preparing for the ADAU nationals and hoping everything will hold up.