Front Squats & Neck

135-5,10,5,5

185-1

205-1

Neck Harness 2x50

Neck Harness

Front and back 4x25

12/2/2013: Monday - Neck and Front Squat

Neck 5x20
Fs 135 10x5

11/28/2013: Thursday - Front Squat

195 front squats w sting ray

Power cleans

Power cleans

225

235 PR

240-strapped

245

250!! Not that bad on difficulty scale. 20# PR!

225-5!

Meg deadlift

70-5 No form issues at all. Going very slow

11/20/2013 - Wednesday: Push Press, Curl, Leg Press

Overhead Press
135 a few

Push press
Bunch at 185
195
205 for a few singles

Curls
40-60 up and down
highs of 50-7 and 60-3

Leg press "5" hole
120-10
160-10
"3" hole
100-10. easy but tiring

11/16/2013 - Saturday: Power Cleans

Power clean singles.
225x12

1 arm db snatch
up to 80 x2 each arm

wifey deadlift to 50x5
super baby steps. goal get her to outdeadlift belt guy @185

11/10/13 - Sunday: Press

Shrug to 405-5 455-3

Overhead push press
135-10
175-3
Bar spins real easy and difficult for press work. felt unstable.

Bench
225-3
bar felt unstabel with how easily it spins. also narrow bench

11/9/13 - Saturday: Power Cleans

Power clean
225, 230, 225,225
The bars at HQ spin very well. possibly responsible for PR

High pull
235

Curl db
60-2 to 40-4 dropping by 5lbs

11/5/2013 - Tuesday: Grace

15x30 sec intervals. 2x reps per interval
7:17 time
24 reps with fat gripz. then fell off. last 6 without. considerably easier without

11/04/2013 - Monday

Fat gripz grace 9:45

11/02/13 - Saturday: Grace

Grace in sets of five. 8:00

Monday: Grace ot28 fasted

Sunday: grace ot29 fasted

Friday: grace ot30

With one ugly pressed out power snatch for funzies

10/24/2013: Thursday - Grace OTHM

30 clean and slightly leg-assisted overhead press (first 5 strict)
Every 30 seconds

10/11/2013: Friday - Strict Press and Curl

This session brought to you by the Ultimate Warrior

Strict press
135-3
145-1
155-1
160-1,1 pr
135-6,5,5,5,6,3. rep prs

Curl
45-20,20,15

10/09/2013: Wednesday - Bench. Curl. Row

Bench
260-1
275-1
285-1
225-9,5,5
185-9.5

Curl
95-5
105-5,5,5

Row
135-5
225-2. Back cramp

10/07/2013: Monday - Jerk and Squat

Belted Split jerks, poorly
to 215

Beltless OHSquat lockouts, with bar in squat position, and tipping the squat cage
315
365
415 for a few
335

Squat
315
335

Lockout and walkout
385
435

10/05/2013: Saturday - Squat

up to 315 for a single

10/01/2013: Tuesday - Press

Strict Press
155! PR

Push
225x0 got out in front. Close

With belt
225! PR
185-5! PR

Curl
95-5
115-3
135-0
95-8. Left hand bones cramp

9/26/2013: Thursday - Press

Strict
150-1

Push
150
170
185-1,1
205-1
215-1
225-0,0. Lost balance towards lockout on first - very close. Not even close on 2nd
185-1,1
Fucking done

9/25/2013 - Wednesday: Bench, Curl, and BW squats

Bench
247-1
257-1
225-5,5,5
185-10,9 failed last rep

Squats 10x10reps. miserable low back cramps

Curl bb
100-5,5,5. grab the bar deeply, not just with fingers

9/23/2013 - Monday: Press and Curl

Strict press to 145-1

Push press to 220-1 pr!

db Curl
50-5
60-3
40-10

9/22/2013 - Sunday: Press and Curl

Strict press
45-10
95-5
115-3
125-1
135-1
140-1
145-1

Push press
145-1
170-5,5,5

Curls barbell
95-7,5,5,5,5

9/20/2013: Friday - Press and Curl

Overhead Press
Strict
120-5 easy
130-4. Stopped at 4
135-3. Got tough, more back bend. No fail

Push
135-1
155-1
175-1
185-1
190-1
165-5,5,5

Curl dumbbells
45-10,10,
40-8

9/16/2013 - Tuesday: Press

Press

115-5 strict

Push

135-3

155-5,5,5

Curl db supersetted w push press

40-10,10,10 each arm

Lat pull down

100-10,10,10

9/15/2013 - Monday: Squat/Bench/Row

Squats
225-2
275-1
295-1
315-1
245-5,5,5. Got easier as the sets went on

Bench
135-5,5
185-2
205-1
225-1
245-1
215-5,5,5 -  hard/slow esp. for last 2 sets

Row
165-5,5,5 easy

9/11/2013 - Wednesday: Trap Bar off 4" rack

Trap bar off 4" lift
135-5
185-5
225-5 easy
275-5
315-5,5,5

9/10/2013 - Tuesday: Squat/Bench/Row

Squats
275-1,1
225-5,5,5

Bench
135-5
185-2
205-1
225-1
235-1
195-5,5,5

Row
145-5,5,5

Curl 95-10,5
45-25

9/05/2013 - Thursday: Squat/Press/Deadlift/RackPull

Squat
275-1
225-5,5,5,1

Press
45-10
95-5
105-5
Push press
105-5
135-5,5,5

Deadlift
135-3
225-3
315-3,3,3

Rack pull
9

9/04/2013 - Wednesday: Squat/Bench/Row/RackPull

Squat
135-5
185-5
225-1
275-1
297-1
225-5x5

Bench
135-5,5
185-5x5

Row
135-5x5. Pretty light but reps are harder and hams are tight

rack pulls
540-7

9/03/2013 - Tuesday: SJ Rack Pulls

Rack pulls 540-5

9/02/2013 - Monday: SJ Rack Pulls

Rack pulls 540-3

9/01/2013 - Sunday: SJ Rack Pulls

515*15 for 5seconds hold

8/31/2013 - Saturday: SJ Rack Pulls

Rack pulls 515-13. 5s holds much less taxing  than 10s. Felt depressed and beat after last 10s hold

Curl 65
4x12,1x9,1x8. 60s break between sets

8/28/2013 - Wednesday: SJ Rack Pulls

Rack pull 515-7, 10seconds hold

8/27/2013 - Tuesday: SJ Rack Pulls, Squat, and Curl

Rack pull 515-5, 10seconds hold

Squats
135-10
185-3
225-3,1
250-1
275-1,1

135-20. Rest pause

Curls
65-12reps. 3 sets w 60s rest

8/26/2013 - Monday: SJ Rack Pulls

Rack pull 515-3

8/20/2013 - Tuesday: SJ Rack Pulls

Rack pulls 495-15
Curls bar-20
95-5
105-4
115-3 cheat reps

8/18/2013 - Sunday: SJ Rack Pulls

495x11. ~5s hold for each
3 mixed
7 straps
1 mixed

Calluses being folded by joints is the worst part about the mixed grip lifts. spent about 2 hours watching tv and razor-ing calluses over the weekend.

8/17/2013 - Saturday: SJ Rack Pulls

495x9

8/16/2013 - Friday: Squat and SJ Rack Pulls

Squat
225x3
245x3
260x3. Heavy. Face felt like it was gonna pop from pressure. Leaned over more, but solid
225x5

Rack pulls
495x 7 singles

8/15/2013 - Thursday: Marathon Session

Wife brought me a gluten free pizza from Lucci's (damn good). Spent the next 3 hours eating, lifting, and listening to ChaosAndBang podcasts... was a solid night.

Squat
225x2x3
235x3
245x3
255x3

Deadlift
315x3
365x1. Damn. Heavy.

Shrug
225x15 strict
315x15 pretty damn strict
405x10 like a monkey fucking a banana
After rack pulls
495x~5. Pretty ugly but it was moving. Walked it out and back in
315x20 strict

Rack pulls
495x5

Bench
135+ for triples
205x2
215x1
220x1
225x3x1

Bench 135-20. Rest pause style
Barbell curl Bar-20
Bench 135-10
Barbell curl Bar-20

Was going to continue curling to 100 reps, but was feeling pretty T. rex'd, and feared a tweaked biceps during rack pulls tomorrow

8/14/2013 - Wednesday: Squat and SJ Rack Pulls

Squats. Solid
225-3,3,3

Rack pull 495. 3 singles
felt heavy, and only went to 225 without straps. calluses on fingers are pinching

8/13/2013 - Tuesday: Squat and SJ Rack Pulls

Squats. Solid
225-3,3,3

Rack pull 475. 15 singles
Mixed grip: 3
With Straps: 12

8/9/2013 - Friday: Squat and SJ Rack Pulls

squat - 205 for a few sets of 3

SJ rack pulls 475x10 singles

8/8/2013 - Thursday: SJ Rack Pulls

SJ rack pulls 475x8 singles
added 1 rep because I won't be able to lift on saturday

8/7/2013 - Wednesday: SJ Rack Pulls Max

Hands are sore from yesterday, even starting with barely loaded bar today.
Lockout. mixed grip. no straps.
worked up to:
545 for 1/2 sec.

Straps
545
585
635
675. Need to Lower pin. Bar bending/myself compressing too much that it is hard to tell how good the lift is

475 (~70% of 675)
5 singles. Definitely heavier than 365
3 from j hook 36
1 from safety catch at 27"
1 from j hook 35 (~30-30.5") - pin was lowered 1 inch

NEW MAX: 675
Weight plan for following 4 weeks:

Week	% of 1RM	Calc Weight	Bar Weight
1	70.00%	473	475 (4x45+25+10)
2	73.33%	495	495 (5x45)
3	76.66%	517	515 (5x45+10)
4	80.00%	540	540 (5x45+2x10+2.5)

Then retest max and recalculate.

8/6/2013 - Tuesday: SJ Rack Pulls 365 x 15 singles

2 sets at the end of each

Shrug 225x10 strict and easy

Curl bar x10

8/5/2013 - Monday: SJ Rack Pulls 365 x 13 singles

8/4/2013 - Sunday: SJ Rack Pulls 365 x 11 singles

8/3/2013 - Saturday: SJ Rack Pulls 365 x 9 singles

8/2/2013 - Friday: Leg Press

3"
50-5. Way too easy
110-10. Difficult

4"
140-10. Very difficult

5"
170-5

SJ rack pull singles
365x7

8/1/2013 - Thursday: Rack Lockouts and Presses

Steve Justa inspired deadlift lockouts .
Mixed grip. No straps. No belt. Approx 2-3" pull from j-hook at pin 34, held for a couple seconds
Goals: wicked grip and to have the weights rapidly increase over max deadlift, and to inure self to heavier weights
365 x 5 singles

Press
Bar-10,10
95-3,3
105-3
115-3

BTNPP. Shoulders very tight here
95-1
20-2
135-1
145-1
155-1
165-1

Bench
45-10
135-3
185-3
200-3
210-3

135-13,10,8    About 60s break

7/31/2013 - Wednesday: Heavy Lower

Deadlift to 365x3 mixed grip
Felt weak. Everything was heavy. Form was subpar.

Sumo deadlift with straps
315x3
365x3
3 singles at 390. 25lb PR

Squat triples
135
185
225. Pretty much deep goodmornings
"
"

Leg press "6"
140-10
160-10
180-10
200-10. Dead stopped on rep 6. Almost blacked out from difficulty

"4"
100-10. All from dead stop. Quad and glute burn

"3"
100-10. Tough on quads

7/26/2013 - Friday: Fried Lower Back

Deadlift 8 reps
135 DOH
225 DOH
275 strap
225 DOH
Über tight low back from Wednesday

Squat
Bar-8
95-8
135-8,2,DNS back so tight

Leg press 10
130
150
170
190

Leg extension
100-10
130-10. Rest pause style. Too heavy. Feel it in the "teardrop"
100-10

Decline abs with 20#
10,10

7/25/2013 Goal

Front/Zercher squat a full grown male Great Dane. Ideally like a large baby on his back; if he won't let me, Zercher from the ground til standing up will do

7/25/2013 -Thursday: Press

False grip. Outsides of hands ~31" apart
Press. Use 11lb plates
45-10,10
Each side
67-3
87-3
97-3
107-3
112-3
117-3
122-1

Push press
122-2
135-3
157-3
167-3
177-3
187-1
140-8. Consider no belt for these next time. Was difficult to get enough air at the end

Bench
45-10
95-3
135-5
155-3
177-3
195-3
205-3

Supersetted
Bench 135
135-16,8
Curl
45-30,20

7/24/2013 - Wednesday: Heavy Lower

Deadlift
325x3 DOH 
365x3 straps
385x3
315x10. ~1-3secs rest at bottom. Wind was hardest part

Squat
135-3
185-3
205-3
225-3. Getting ugly with bend but not particularly difficult to get all the way back up
245-2. Not difficult. But also rather a lot of a goodmorning. 
tl;dr. Bar down. Bar up. weight increases next week.
225-3. Getting ugly with bend but not particularly difficult to get all the way back up
135-10

Leg press "6" pin showing
120-10
140-10
160-10
180-10
Leg presses are definitely getting easier from when I first started. no calf cramps today.

Db curls
40-5
50-5

Leg extension "5" showing
80-10
110-10. Going from dead start, burnin' hard

Decline sit-ups
10

7/23/2013 - Tuesday: Farmers Walks

170# per hand (80# handle with a 45 on each side), without straps or belt
8 passes down the length of the basement ~45 feet

warmed up with 135# deadlift
and ~265# trapbar. felt like a weird pop on north-east (front inside) side on left knee. took a break for 10 minutes each time and nothing hurt or felt out of place. Lifted a 3rd time and nothing odd happened

7/21/2013 - Sunday: Quick Trapbar Lifts

up to a few sets of 5 at trapbar plus +230lbs (45+45+25 on each side)

7/18/2013 - Thursday: Squat and leg press

Squats
Triples from 135-205, jumping 10lbs
215-knees started caving some
215-ditto
215-ditto
135-10

Leg press from "6" showing
120-10
140-10
150-10
160-10

quads are quite sore today

7/17/2013: Wednesday - Press

only had ~30 minutes

All pressing done false gripped

Overhead Press Strict
Bar 10,10
95-3,3
105-3
115-3

Overhead Push Press
125-3
135-3
145-3
155-3
165-3
170-3
175-2. Got wobbly on rep2
180-1
185-1

135-10. Backoff set

Dumbbell Curl 5 reps
40
45
50

7/11/2013: Thursday - Press

All pressing done false gripped

Strict overhead press, middle of knurling
Bar 10,10
65-3
85-3
95-3
100-3
105-3
110-3
115-3
120-3
125-1

Push press, middle of knurling
135-3
145-3
155-3
165-3

Bench press, close grip
95-10
135-3
150-3
170-3
180-3
190-3
200-3

Barbell Curl (5rep) supersetted with pull-ups
50,70,80,90,100x4+1cheat

Pull-ups
5n,4w,2.5vw,4n,2vw

Next time:
rep out 135 on bench at end
overhead press with 5kg plates to add 2lbs to lifts

7/10/2013: Wednesday - Heavy Lower and fucking about

Sumo deadlift
135,185 to 315

Snatch grip
135,185,225

Leg curl to 140 full rep
160, a little past halfway

Leg press
230 with hole "6" showing
250 fail

Touched the grey vents in gym!

Deadlift touch and go
Mostly Stiffleg
225x15. Very winding
225x10

1 arm deadlift. No straps
135 for a few 10 counts each hand for grip

7/10/2013: Wednesday - 202.0-48.1

Eggs, bacon, sriracha, macadamia nuts, beef, parmesean, eggs in coconut oil with cheese and some pizza sauce.
Cut carbs again yesterday and down 2.3 pounds of bloat in 24 hours.

7/9/2013: Tuesday - 204.3-49.6

Eggs, Bacon, Sriracha, Cocoa Almonds, Protein, Beef, Parmesean. Cut carbs yesterday and down 4.9 pounds of bloat in 24 hours

7/8/2013: Monday - Press

Strict overhead press

Bar 10,10

65-3

87-3

97-3

102-3

107-3 used false grip. Liked it

112-3

117-3

122-2

Push press

122-3

135-3

145-3

155-3

160-3

165-2

Bench

95-10

135-3 false grip here and below

155-3

175-3

185-3

195-3

Barbell Curl (5rep) supersetted with pull-ups

45,65,75,85,95

Pull-ups 

5n,3w,2vw,3n,1.5vw

7/8/2013: Monday - 209.2-52.5

Ate/drank everything that looked awesome over the weekend.
keto week ahead...

7/5/2013: Friday - Heavier Back

Muscle clean 185. No dip. Pretty easy. Gonna go heavier today, feeling good from Wednesday

deadlift singles
365 for 10 singles
Deficit 225 on a plate. On 2 plates. Easy, feel the glutes working

next time: Try pointing toes Straighter but Torquing them to the outside

row 70 degrees upright (basically shrugging with a slight lean)
135-10
185-5

Parallel to floor row
185-5

Dumbbell curls 5rep
40,45,50

7/3/2013: Wednesday - Heavy Lower

Sumo deadlift - first time trying
DOH to 315
Up to a single at 365
385 was stapled to ground with good form. may have been able to muscle it up. 

Squats
2 triples at 205. Form started breaking down, knees caving, but after form broke, they became easier

Shrug 
315x10 strict
405x5 with leg drive
455x3
505 held for 10, 7 seconds