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