"Promise to yourself to be so strong that nothing can disturb your peace of mind. To be too wise for worry, too tolerant for anger, and too courageous for fear. To be happy." - Author Unknown -

Thursday, March 22, 2007

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.

Wednesday, March 14, 2007

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 09, 2007

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.

Wednesday, March 07, 2007

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.

Friday, March 02, 2007

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.