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