Tuesday Oct 2 2012
Went through living hell last couple of weeks, oh well.
Front Squat (with bent bar)
405x2-missed the 3rd weight just flew and grazed skin off my thumbs(wrist wraps I had on were too tight/hard/springy)
445x1*PR!!! Hit the damn pins on the way down to bury it but still got it up.
455x-Miss but hey had to feel the weight sometime. Will get 460 next time I do these which won't be until December,I am really beat up and need to focus on the 3 powerlifts here on in.
Deadlift
495x1
585x1*easy
Arc Trainer x 10minutes
Leg Curls x annihilation
Friday October 5 2012
Squats (+knee sleeves)
495x3 (x2sets) Pretty big pr!
Bench Press (out of power-rack my own take out and slight hitting of pins)
325x2 (MISSED the 3rd was exhausted)
NG Pin Bench Press
315x1
Strict Press
225x3 (MISSED a 4th over my head; oh well, pretty spent)
Romanian Rack Pulls
625x2*pr
(+old school straps dbl overhand)
585x5
Abs and Pulls ups
Solitary Fitness Day 1 (October 9 2012 GPP sub in session)
Did 15 minutes of fast walking cardio outside and some light stretches as a warm up:
Press Ups (with push up stand on phone books 7inch deficit) x10 (static)
Sit Ups/Crunches (feet on couch hands straight forward fingers excel past knees, slight pause, one long pause on last rep) x10 [10sec hold knees to chest)
Body-weight Static Zombie Squats x10
Squat Thrusts x10
Fatman Burpees (with push up stand on phone books 7inch deficit) x10
Star Jumps( static stretched out jumping jacks) x 10
Static step ups (on 12inch platform) x10 *each
Towel behind the neck rotator cuff movement x10 *each side
Towel Rotator Cuff (upperbody) Jump rope (Gilgamesh secret) x10
Tricep Chair Dips x 10
Press Ups (with push up stand on phone books 7inch deficit) x10 (dynamic)
Static Side Chest pose x10 seconds flexing x10seconds strech *each side
Friday Oct 12 2012
Squats
405-455
505x3 (x2Sets) big bag PR!
Rack Pulls (mid shin)
495-
605x2reps PR!
405-455
505x3 (x2Sets) big bag PR!
Rack Pulls (mid shin)
495-
605x2reps PR!
Sat 13 2012
BenchPress
325x3
335x2
350x1
Barbell Row
275X9 reps PR
325x3
335x2
350x1
Barbell Row
275X9 reps PR
Tuesday October 16 2012
Squat
515x2
520x2
PR CITY (walk outs just knee sleeves & new 13mm belt, was using 10mm before)
Rack Pulls
625x2 (*possible pr)
Deadlift
605 (in under 9 seconds from break to lockout) Speed pr
Strict Press
255
Zombie Squats VS chains
315 Straight Weight & leader chains(not calculated) +
40lbs Chain
80lbs Chain
120lbs Chain (435@top)
160lbs Chain (475@top) pr
605 (in under 9 seconds from break to lockout) Speed pr
Strict Press
255
Zombie Squats VS chains
315 Straight Weight & leader chains(not calculated) +
40lbs Chain
80lbs Chain
120lbs Chain (435@top)
160lbs Chain (475@top) pr
Friday October 19 2012
Squat
515x2
520x2
PR CITY (walk outs just knee sleeves & new 13mm belt, was using 10mm before)
Rack Pulls
625x2 (*possible pr)
Saturday October 20 2012
Bench Press (Slow Negatives- Minimal Arch) & elbow sleeves
315x1
335x1*pause
355x Miss groove =/
Sans sleeves (kicked them to the curb)
3board Press
365x1
+Slingshot 2board press
405x1
Narrow-Medium Bench Press (minimal arch - just wraps and a belt no stupid gear)
315x5 *pr with this grip
335x2*pr with this grip
355x1 *pr with this grip -Drop Set- to 3board 315x5
Barbell Rows
295x5*pr
315x1
335x1*pause
355x Miss groove =/
Sans sleeves (kicked them to the curb)
3board Press
365x1
+Slingshot 2board press
405x1
Narrow-Medium Bench Press (minimal arch - just wraps and a belt no stupid gear)
315x5 *pr with this grip
335x2*pr with this grip
355x1 *pr with this grip -Drop Set- to 3board 315x5
Barbell Rows
295x5*pr
Tuesday October 23 2012
Deadlifts
515x 1x3sets
535x 1x3sets
Rack Pulls below knee
585
635 *pr
5second pause Bench Press
315x1
515x 1x3sets
535x 1x3sets
Rack Pulls below knee
585
635 *pr
5second pause Bench Press
315x1
Friday October 26 2012
Squats
525x2 (belt and knee sleeves)
530x2 (belt and knee sleeves)
PR CITY!
15 minutes of toying with knee wraps >=(
525x2 (belt and knee sleeves)
530x2 (belt and knee sleeves)
PR CITY!
15 minutes of toying with knee wraps >=(
Sat October 27 2012
Bench Press
340x1(paused and press commands)
360x1
365x1
375x1 *PR CITY
Barbell Rows
305x5 *pr
Bench Press
340x1(paused and press commands)
360x1
365x1
375x1 *PR CITY
Barbell Rows
305x5 *pr
Tuesday October 30 2012
Deadlift
555x1
625x1 *EASY*
Deadlift 3inch mats
640x*pr
Cardio Machine x5minutes
555x1
625x1 *EASY*
Deadlift 3inch mats
640x*pr
Cardio Machine x5minutes
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