11.26.12 Week5Day2 Bench Reps

Foam Roll and Warm Up

Raw Bench

• 135x8
• 135x5
• 185x5
• 225x3
• 240x3 (82.5%)
• 250x3 (85%)
• 260x1 (87.5%)

Military Press 3x10 115, 115, 135
Band Pull downs 4x15
100 Tricep pushdowns with Avg Band
100 lateral raises w/ 10lb plates

Raw benching tonight didn't feel good tonight and I don't understand why. I suppose I just had a rough night. I was supposed to hit the last set for a triple too. The single wasn't difficult but I could tell I wouldn't get another two, so I called it. Military press went really well....135x10 is definitely a rep pr

11.25.12 Week5Day1 Deadlift Speed

Foam Roll and Warm up
Deadlift 8x1@70%

• 135x10
• 135x10
• 185x5
• 225x3
• 275x3
• 325 8x1

2" Block Pulls Snatch Grip 1x20 255lbs
Oly Highbar Squats 5x6 225, 235, 245, 245, 245
Shrugs 3x15 255
Bw back exts 2x30
Lat Pull Downs 4x15 100, 110, 110, 110

Deads felt good tonight but the combination of those and the snatch grip pulls had me really tired. As a result, I did't push the oly squats hard and they kinda sucked. My hips felt really tight

11.21.12 Week4Day3 Speed Squats

Foam roll
Band Stretch
Lower Warmup

Raw squat 70% 5x2

• Barx15
• 145x10
• 195x5
• 235x3
• 300 5x2

Raw squat 75% 1x1 325
Oly Highbar Squat 3 count Pause 5x5: 235, 255, 265, 265, 285
Leg Press 4x12: 2plates per side, 3pps, 3+25pps, 3+25pps
GM 3x12 145lbs
KB Swings 3x15 60lbs

Tonight was awesome and there was tons of intensity in the room. I really moved these speed squats well and I can find myself getting through my sticking point better than ever. The paused oly squats felt sick too. I think I did a really good job of staying upright out of the hole, which is a plus seeing as my weaknesses when squatting are leading with the butt. I feel like I am making progress

11.20.12 Week4Day2.5 Active Recovery

Just did some drags today to get blood flowing a little bit. Still working on gpp and work capacity

60 yard trips
240lb chain 1 trip
120lb chain 5 trips

11.19.12 Week4Day2 Bench Max

Foam Roll
Stretch
Upper warmup circuit 3x15

Bench off 2 Board

• Barx15
• 135x10
• 175x5
• 205x5
• 225x3
• 245x3
• 275x3
• 295x2
• 305x2 pr

3 Board Press 175lbs: 15, 15, 12, 10
Lat Pulldowns 3x15: 110, 120, 120x10
Avg Band Pressdowns 4x15
DB Military 3x10 w/ 45's
BB Shrugs 225lbs
125 Avg Band standing crunches

The board presses tonight felt great. 305 for a double is definitely a pr and I left some in the tank at that. I got all this work done in an hour so I am happy about that as well. Solid night

11.18.12 Week4Day1 Deadlift Reps

Foam roll
stretch
lower warmup circuit

Deadlift 2x3@75%

• 135x10
• 135x10
• 225x5
• 275x3
• 315x3
• 350 2x3

Snatch grip deadlift 1x20 225lbs
SSB close stance 4x10 155, 205, 225, 225
Reverse hypers 3x15 90lbs
Back exts 2x25 bw

Deadlifts today were easy, however, they did blow up my lower back. I'm not sure if this was because I was out of position or what. The snatch grip set was easier than the last time I did these. The SSB sets felt really good and I actually didnt really push them as hard as I could have, which is a good sign considering these are weights I was doing 3x8. This was also the first time I ever got to use a real reverse hyper

11.15.12 Week3Day4 Bodybuilding Day

Foam Roll
Band stretches
Upper body warm up circuit: 3x15 pushups, light band pull aparts, mini band press downs

Military Press 3x10

• barx15
• 95x10
• 105x10
• 115x10
• drop set 95x15

Lat Pulldowns 4x10 120, 140, 140, 140
Weighted push ups

• 1 set: bwx5, 10kgx5, 20kgx5
• 2 sets: 30kgx5, 20kgx5, bwx5

EZ Bar Curls 3x10
KB Swings 60lb 3x20
Sandbag carries: 3 trips down-back-down-back

Today was a good, easy day mentally. Nothing crazy here. I do feel like my conditioning and work capacity is getting better