Squat/Deadlift Training

Front Squat

135x 8

225x 6

315x 4

405x 6(could've done 8)

425x 6

Stiff Leg Deadlift

135x 2 x 3

225x 3

315x 3

365x 3

415x 5

Shrugs

5x 270-500 x 20

Decline Sit Ups

15x2 x 15, 10x 12

Standing Abs

3x20

This was a really fun workout. I had been itching to do front squats for awhile now plus it took stress of my bicep/shoulder. Hit a very strong 405x 6 then a medium difficulty 425x 6. Will do 2 sets with 425. Did still leg deadlifts ala John Hudson. The only difference was I keep my head facing my feet till lockout. 

Squat/Bench Training

Squat - high bar, no equipment

135x 8

225x 5

315x 5

405x 1

495x 8

down sets

405x 3 x 8

Pause Bench Press

135x 10, 6

225x 6

335x 8

down sets - 5 second pause on each rep

275x 3 x 8

H Rolls

5x12

Decline Sit Ups

3x15

Another solid workout tonight. The squats were easy but by the 3rd down set I was feeling more then a little fatigued. The bench was real nice, 335 was surprisingly easy. Heavy deadlifts/back on Friday or Saturday. I am breaking deads out b/c it is the lift that needs the most work at this time.

Big Workout

Had a great workout today! Here it is:

High Bar Squats(no equipment)

135x 8

225x 6

315x 3

405x 1

485x 8

down sets

435x 5

415x 5

395x 5

Pause Bench Press

135x2x6

225x 6

315x 3

365x 6!!! add wrist wraps

down sets(no equipment)

315x 8

295x 8

275x 8

Deadlift

225x 3

315x 2

405x 1

435x 8 EASY!!

down sets( stiff leg deads)

345x 5

365x 5

385x 5

Decline Sit Ups

3x12

Arms 

7 sets total

This was a great workout. I can say that the deadlifts are what surprised me the most. I really did them like there was 135 on the bar. No bouncing either. 

Squat Test

Squat

135x 5

225x 5

315x 5

405x 1

495x 1 add belt

585x 1 belt & light knee wraps

675x 1 same EASY!!!

405x 2 x 5

Lying Leg Curls

55x 12

95x 12

Finished up with some abs and called it a day. This was the first time since July that I had to walk the weight out and setup. I also did all these squats ass to heels as opposed to having someone call my depth at just breaking the plane. In other words, this was an IPF legal squat. I am very happy with this lift and will setup my next cycle based off a 675 max so that I can leave some room to build.

Bench Press Strength Conditioning Week 2

Pause Bench Press

135x2x6

225x6

315x3

355x2x6 easy!!!

Illegal Wides Paused

305x2x6 hurt wrist and shoulder somewhat

H Rolls

30x3x12

20x2x15

Looks like all the back work is paying off. Hit a very strong 355 for 2 sets of 6 paused. My spotter would give me a clap like an old school meet. Did some illegal wides today as the inclines were all being used and I didn't want to wait. They felt great but did give me some discomfort in my shoulder and wrist. Finished off with 5 sets of H Rolls. So next week 'll go for 3x6 with 355. My all time PR is 4x6 paused with 365. When I get 4x6 here I'll go up to 375 and start over. Wanted to do some tricep work tonight but my elbows were bothering me. 

Deadlift/Back

Deadlift

135x 5

225x 5

315x 2

405x 1

495x 1

555x 3

Stiff Leg Deadlift

315x 3 x 5

Barbell Rows - no straps

225x 8

275x 6

295x 6

Lat Pulldowns

160x 10

200x 10, 8, 8

Finished off the workout with some abs as I have been doing after every workout. 555x 3 was not tough but not easy. I really wanted to see where I was at this point to figure out what I needed to work on. Besides grip it is power off the floor. So I will be doing deadlifts off a 100 pound plate for sets of 6. This will build my grip, power off the floor, and speed for lockout. 

Bench Press Strength Conditioning Week 1

11/11/08

Pause Bench Press

135x 10, 5

225x 5

315x 1

355x 4

355x 6

Paused Incline Dumbbell Press

60x 6

90x 6

120x 2 x 6 easy

Narrow Grip Pause Bench

135x 3

225x 3

315x 3 x 3

Good workout on Veterans day. I hit all my numbers and I am pleased with that. I am starting a strength conditioning cycle hoping to build power from the bottom up.  I didn't have a spotter for my first set with 355 and I didn't want to miss. Was very happy with the narrow grips though! Every single bench rep including warm ups was paused. I use to do it this way but I got away from it. Now I am back at it!

Deadlift/Back

11/6/08

Deadlift

135x2x5

225x3

315x2

405x1

495x1

585x1 - all sets done sumo

405x1 - switch to conventional

635x Miss grip

705x Miss, used straps

Barbell Rows

135x 10

225x 10

315x 5

365x 5

315x 10

DB High Shrugs

20/25/30/35/40x 20 reps each

Lat Pulldowns

135x 10

165x2x10

VERY disappointed with my deadlift. I have actually gotten weaker in this lift. I did all sets without a belt today as well. About 4-5 weeks ago I got 700 past mid thigh and lost it b/c grip. Today I missed 635 at the very top with grip and couldn't even break 705 off the floor with straps! Oh yeah, I did the 700 pull after squatting last time! 

Bent over rows went very well. I do these very strict, no swing, dragging the barbell up the thighs and explosively pulling the shoulder blades together and elbows back. Everything else was done light and precise today. I am still trying to figure out how I'm going to set up my training.

It's been awhile

Well, we are getting back into the swing of things here. I have been training but not the same way as in the past. I am getting back to my roots to condition my body and get every link strong to the max. Here is todays' benching:

Bench Press

135x 10, 5

225x 3

315x 2

365x 1 paused

385x 1 paused

405x 1 touch & go

365x 2 x 3 touch & go

315x 3 - 3 second pause on chest

305x 3 - same

295x 3 - same

Modified Close Grips

225x3x5

*easy weight but need to build up the wrist and elbows slowly

H Rolls

4x15

That's it for today was smoked and trying to figure out what I can/can't do. I will once again be updating my blog regularly. Thanks for reading!