Eunice (8/5)

I took off from work early yesterday (8/5) and promptly took a nap while it rained and poured buckets for hours outside and the markets went haywire. That was unbelievably refreshing! I felt like I was a walking zombie beforehand.

Squat
bar x5
+35 x5
+50 x5
+60 x5
+70 x5
+80 x3, belted
+90 x5 x3, belted (approx 142.5lbs)

Whoo! Summer PR! :) And I was also trying to be more mindful of my form; second set was tough and a bit ugly, but I really cleaned up and worked for that last set. Felt great!

My roommate was with me at the gym, so we did a set of the P90X, Ab Ripper and some other random exercises. Sprinkled in some dips, pull ups, chin ups, and isolation stuff too.

I'm heading into my last week down here in Charlotte, so it's time to start packing and eating whatever is in my fridge. I cooked a pound of ground turkey the other day, but then my mom told me of a ground turkey recall in California.. I'm going to play the odds and eat my turkey burgers anyway! ;)

Jonathan (5/6) Shoulders and Biceps

Another misc day. Today I focused less on upper back groups like lats, and more on shoulders, rear delts, traps, and some biceps.

Shoulder Press Machine: increasing weights - 5*1, 5*2, 4*2, 4*3

Vertical Rows: (100lbs effective cable tension) - 8*4

Shoulder Flys: 30*10*1, 25*8*3

Shrug Machine: 3 plates per side, 12*4

Barbell Curls: 70*10*1, 80*10*1, 90*10*2

Calves Machine: 25*4

Abs: ~25*5 random stuff

Eric: 4-08-10

Weight is 186 lb.

Power Snatch: 5x3x62.5kg @ 10
Missed last rep in sets 2 and 3.

Overhead Squat: 3x5x52.5kg @ 8

Light Power Clean and Jerk: 3x5x65kg @ 7
Jerk on last 2 in each set.

Abs: 3x10x45
Decline.

Eric: 4-06-10

Weight is 182 lbs.

Back Squat: 3x5x185 @ 7

Press: 3x5x154 @ 10

Pull Up: 3x5x25 @ 10

Abs: 3x10x40
decline bench

Eric: 3-28-10

Weight is 182 lbs.

Front Squat: 3x5x200 @ 9
Leaning forward and elbows dropping a little.

Light Power Snatch: 3x5x40kg @ 7

Power Clean and Jerk: 5x3x82.5kg @ 9
Jerk on last rep of each set. Jump fail on 3rd rep of 1st set; successful do-over.

Abs: 3x20
Knees

Eric: 3-26-10

Weight is 182 lbs.

Front Squat: 3x5x195 @ 8, 8, 8
Changed form to feet and knees pointed forward. Heels come off floor when try to go all the way down.

Press: 3x5x145 @ 10, 9, 9
Slow bar movement at the end, but didn't feel hard.

Pull ups: 3x10xBW @ 9

Decline Crunches: 3x10x35

Eric: 3-24-10

Weight is 181lb.

Overhead Squat:
5x50kg @ 8
3x50kg @ 8 Lost balance in standing position.
5x50kg @ 8
5x50kg @ 8
Focused on keeping shoulders shrugged.

Power Snatch: 5x3x57.5kg @ 8

Light Power Clean and Jerk: 3x5x62.5kg @ 7
Jerk on last 2 in each set.

Ab Roller 3x20
From knees.

Eric: 3-18-10

Weight is 180 lbs.

Front Squat: 3x5x175 @ 8

Press: 3x5x140 @ 9

Pull ups: 3x8xBW @ 8

Ab Roller: 3x15
knees

Eric: 3-16-10

Overhead Squat: 3x5x50kg @ 8
Need more flexible.

Power Snatch: 5x3x55kg @ 9

Light Power Clean and Jerk: 3x5x60kg @ 7

Ab Roller 3x15
From knees.

Eric: 3-13-10

Abs
Various crunches.

Stretch
Various arm and leg stretches. Squats with no weight almost to bottom.

Calves: 3x10xBW+35 each side

Swimming
Getting better.

Eric: 3-11-10

Weight is 177 lbs.

Squat:
5x205@8
5x205@8
3x205@8
too much yelling ">.<"
5x205@9
need more flexible some not at depth.

Press: 3x5x125@8/9

Pull ups: 3x7xBW@9

Ab Roller: 5x10
knees

Front Squat:
with and without bar for stretch

Brian - 3/9 and 3/10, Volume squats and cardio

--Tuesday, 3/9--

Squats;
Warmup - 135x5, 135x5, 135x5
Working - 185x5 @7, 225x5 @8, 225x5 @8, 225x5 @8, 225x5 @8, 185x5 @7, 185x5 @7

Kik said I was putting the bar too low on my back and bending over a bit too far when I went down, so I dropped the weight back to 185 to try and change my form a good bit. These sets were all done at parallel, instead of with my ass on the ground.

Deadlift;
Warmup - 133x5, 133x5
Working - 223x3, 313x2, 223x3, 223x3, 223x3, 223x3, 223x3

I went up to 313 and did 2 reps. They felt ok but I thought it was too high to really work on my form, so I just dropped it back to 225 and tried some new stuff. I think I found a good starting position where my hips aren't too low.

Ab rollout - knees x 10 x 3

--3/10 cardio--

Jogged a 5k loop with tab (30 min): http://connect.garmin.com/player/26696368

Was fun to get the GPS and heart monitor on again.

Eric: 3-10-10

Abs
Various crunches.

Stretch
Various arms and leg stretches. Leg press stretch. Front and overhead squats with bar focusing on depth. Little more flexible, need more.

Calves: 3x10xBW+35 each side

Swimming
Mostly front crawl. Endurance and breath control still suck. Stroke count per lap ~11.

Nathan : 9/14

▼ 1. 9/14/09 - Mon - SQUAT

Weight: 224 (after gym).  Time: 2:00 (long).

  Wearing Holter monitor, so I decided to go heavy. Nothing else to report on that front.

  Overall, this felt good, but my lower back is destroyed and I feel like I still haven't adjusted to the new exercises.

• SSB box squats 65 (bar)x5x3, 155x5x2, 205x5, 245x5, 275x5x5 @ 9-10

These were so hard. I can't believe how heavy this feels. Carlos said it wasn't really squatting, it was more heavy core work. Dee said my form looked good though -- I wasn't rocking back and forth.

• Sumo deads w/ chain 135x5x3, 225x5x2, 275x3, 275+80x2 @ 6, 275+120x2x8 @ 7, 

315+120x1 @ 8, 315+160x1 @ 8.5, 335+160x1 @ 9

Speed work. I really like the feel of the chains, except that having tons of chains in front of me makes locking out awkward/impossible.

  For those of you who haven't read the RTS manual, the way this works is 8 sets of speed weight, followed by a heavy single. I definitely had more left in me, but I was feeling tired and satisfied so I called it.

• Pause squats w/ chain -

No time for these, feeling destroyed anyway, so I punted.

• Ab crunches BWx15x3

Tried to keep it light so abs don't get too sore.