Q 12/9

Overhead press: 115 x5 x2, 95 x10
Squat: 275 x5 @8-

Q 12/7

Sitted Rows:

160lb x8 x3

Overhead press:

105 x5

115 x6

Curls: 

60 x10, 70 x12, 70 x10

Just doing a quick workout with friends. Starting next Monday, I should actually train seriously with Andrey.

Q 11/13/11

Press: worked up to 95 x5, 115 x5, 95 x10
Squat: worked up to 225 x3 very fast, 255 x3 not as fast as I want it to be
Neutral grip chinups: bw x5, +30 x5 x2
Face pulls: 140 x12 x2

Q 11/4

Overhead press: 45 x5, 65 x5, 75 x5, 95 x3, 115 x5
Chinups: bw x6, 30 x5, 45 x5, 70 x2

Weight only at 162. Need to remember to eat

Q 9/27, 9/28

9/27
Overhead press: 115 x5 x3 @8-
Neutral grip Chin ups: bw x5, +35 x5 x3 @8-

9 /28
Cleans: worked up to 80kg x1 @8, 85kg xF x2
80kg felt fairly easy. 85kg was not too bad, I pulled it quite high, but couldn't flip my elbows under the bar.
Deadlifts: 85kg x5, 245lb x3, 295lb x2, 335lb
375lb x1 @8
375 felt extremely fast and easy. Very good for not deadlifting for a long time.
BW@~172lb

Q 9/17 Overhead press

Overhead press: warmups, 125 x5 @8+
Facepulls: 150 x10 x3
Neutral grip chinups: +30 x7,7,2
Lateral raises
Curls

Weight up to 177...possibly gaining too fast and not staying lean enough. All you can eat dining is good; I can generally get at least 2 megacalories per meal.

Q 9/10 Upper Volume

Overhead press: 45 x5, 65 x5, 85 x15, 16, 15

Facepulls: 140 x12 x3
Wide grip pull downs: 140 x7, 9, 6

Lateral raises: 20 x10 x3

Curls: 70 x10 x3
DB shrugs: 95 x12 x3

Bodyweight @173

Q 8/8--8/12 Texas Method week 3

8/8
Squats: 45 x5 x2, 95 x5, 135 x5, 185 x3, 225 x3,
255 x5 x5

Overhead press: 45 x5, 65 x5, 80 x3, 95 x3,
110 x5 x3, 110 x4, 95 x5

Deadlifts: 135 x5, 185 x5, 225 x3, 275 x2
315
335
365 x2
365 xF
225 x3 x2
First 365 pull was quite fast; then I got too hungry to continue.

8/9
3 mile jog
Lots of wide grip pulldowns, pullups, chinups, and dips

8/10
Bench: 45 x5, 65 x5, 95 x5, 135 x3,
155 x5 x2
135 x5 x5
Widened grip at Andreii's suggestion. This made the lift feel much more stable and easier off the chest.

Front squat: 45 x5, 65 x5, 95 x5, 135 x5 x3
Quads are weak.

Some more pullups and dips.

8/12
Overhead press: 45 x5, 65 x5, 75 x5, 95 x3
120 x5 @9
Fairly easy, but last rep was really slow.

Squat: 45 x5 x2, 95 x5, 135 x5, 185 x3, 225 x3, 255 x1
285 x5 @8+
Much easier than expected.

Dips: 10 x6
Wide grip pulldowns: 100 x6, 120 x6, 140 x6, 160 x6 x2
Chin ups: 14

I like Texas Method Fridays a lot. Mondays are too time consuming: I usually spend about 3 hours in the gym on Mondays and end up getting really hungry. Also, Mondays require doing all big 3 lifts with quite high volume and intensity, which cannot be sustained long term, especially when the school year starts. Not only that, my legs are not fully recovered by Wednesday to optimally train vertical jumps. However, I do like the 5RM progress on Fridays so far.
WS4SB actually doesn't look too bad, it would actually free up more time to do vertical training. However, it seems like it only has one leg day and you only do one max set of one big exercise, which seems a bit ridiculous.
Bodyweight at 170. It's possible that I might already be strong enough to get 2x bw squat for a single, which has been one of my long term goals since I started lifting. I plan to get 2x bw for a set of 5 this semester or at least school year.

Eunice (8/4)

I'm. So. Tired. I'm inundated by data and code at work; manager is on vacation so I no longer have a buffer for the downstream work :( Exhausted.

Bench
bar x5
+5 x5
+10 x5
+15 x5
+20 x5 x2.8, failed the last rep (approx 72.5lbs)

Deadlift
bar x5
+50 x5
+70 x5
+95 x5
+115 x3, belted
+130 x3, belted (approx 182.5lbs)

Overhead Press
bar x2 x2 (approx 52.5lbs)

10 dips, 5 pull ups, plus some other stuff. tired.

Q 7/29/11 Texas Method w1d3

Squats:
45lb x5, 95 x5, 135 x5, 185 x3, 225 x3, 250 x1
275 x5 @8+

Overhead press:
45lb x5, 65 x5, 75 x5, 95 x3
115 x5 @8

Surprisingly easy for an intensity day.

Cleans:
40kg x5, 50 x4, 60 x3, 70 x1
75 x4 with 2 failures
70 x2 x4
It's hard to keep focus for cleans when too many people are walking around.

Dips:
bw x5 x2, +20lb x4, +40 x3, +55 xF

Chinups:
bw x5, +20lb x5, +40 x3, +55 x3

Q 7/8/11 vertical 8a and overhead press

Last week of the vertical program, but I'll have to skip the very last workout as I'll be on vacation with my parents for a week.

Skipped the plyometrics part as I'll be unable to lift, but still be able to jump a lot for the next week.

Lifted in the EC basement because Z center's closed early today.
Squat:
45 x5
95 x5
135 x5
185 x3
225 x3
265 x1
warmups seem even easier than usual.
290 x3 @9 (PR), last rep was fast but might be a bit high.
290 x1 @1, lost tightness at the bottom.

Overhead press:
45 x5
65 x5
75 x5
95 x3
105 x6 x4
Easy. More limited by the bad air quality in the basement than anything else.

A bit of lower back pain from the squat failure: decided to go with cleans rather than grind through heavy RDLs.
Cleans:
135 x3
155 x1
175 x1
185 x1 PR
195 xF x2, failing just as I'm about to tuck the elbows under the bar.
This is at least a 20lb PR over the last time I tried to clean and form was actually improved.

Dips: 10 x3

Weight: 168lbs. I just seem to lose weight during the summer. The heat really makes me lose my appetite. Strength is as high as ever, so I'm cool with it for now; I'll seriously get back to bulking when the "all you can eat" dining plan starts again.
45 x5

Keone 7/6

7/2

Eunice visited me for the fourth! We went to the gym together. (Everyone: say it with me: "awww".)

Bench
175x5x3
135x10x3

Some... woman... was doing half-squats in my usual power cage, so I was relegated to crappy (or at least unfamiliar) benches where I had trouble getting proper back/foot placement. Eventually the rack freed up and I did 185x4, but I was pretty gassed at that point from the volume sets. Dangit.

Squat
245x5x3

Deadlift
365x4, F
oh no!

Dips
12, 10, 6 (...)

Chins
6, 6, 4


7/6

Schedule got thrown off by the holiday and taking Eunice to the airport. At least that gave me a lot of rest.

Bench
187.5x5x3 (PR)
145x10 10 8

I need to stop bagging at the end. I think the last two reps are doable, it just feels like my arms are going to fall off. More rest between sets next time (currently about 2 min for the x10s; obviously this makes it harder...)

Squat
255x5x3

Press
90x5x3

Power Clean
135x5x3

Dips
12, 10, 8

Chins
6, 6, 5

ugh, slight progress.

Keone 6/27

Bench
182.5x5x3 (PR)
185x5
145x10 10 8

Well I guess that proves I am going up to 185x5x3 next time! (Side note: this has been a milestone for me for a while).


Squat
225x5x3

Still working back up. Back/hamstrings staying tight at the bottom I think.


Overhead Press
85x5x3


Deadlift
315x5
335x2
355x5


Chins/Dips (interleaved)
Dips 12 12 8 (dot dot dot for Daniel)
Chins 6 6 4 (ditto, pretty tired from volume work + press)

6/19/11 upper and 6/21/11 vertical 4B

6/19
overhead press:
warmups
105 x5 x3 @7+,8,8
Easy.

wide grip pull downs:
110 x8 x3

bench:
warmups
165 x4
160 x3
155 x5
Learning to tuck in elbows more and hit lower on the chest.

weighted chins:
25 x3
35 x3
50 x3

6/21
back squat:
45 x6 x2
95 x5
135 x5
185 x4
185 x3
225 x3
250 x1
270 x3 x3 @8,8+,8+
Easier than expected.

deadlift:
135 x5
185 x5
225 x4
275 x3
315 x1
330 x3 @8+
335 x3 x2 @9,9

overhead press:
45 x5
65 x5
75 x5
95 x3
110 x5 @9-
110 x4 @F
110 x5 @9

jump squats: 80 x6 x2

hoop jumps: 10 x2

alternating lunge jumps: 10 x2

3rd floor closed, no depth jumps.
Exhausting day, dry throat, stayed longer than I wanted to.

Q 5/22/11 upper body

Getting back into overhead and bench pressing.

Overhead press:
warm ups
95 x 5 x3

Chin ups:
6
+10 x6
+20 x6
+25 x 6, 6, 4
6

Bench press:
warm ups
135 x5 x3

Curls:
60 x8 x2

Dips:
10 x3

Eunice 4/4

OHP
45x5x3 I think, maybe some failures in there

PC
70x5 (35 lb bar)
67x5x3 (45 lb olympic bar) (probably tired at this point; many training sets)

Squat
125x5x2 short on time

Keone 4/4

OHP
106x4
104x4x3
Fix form. Keep bar closer to face. Reset to 100, d'oh.

Power Clean
135x5x2
144x5x3
146.5x3
Cues: more explosion, straight arms, land on heels, maybe start catching bar lower (squat clean?)

Squat
225x5
255x5
275x5
295x5x3

Some good morninging on rep 5, rep 4/5, rep 5. Bleargh.


Next time: heavy singles on deadlifts, and 177.5x5x3 for bench. Exciting!

Keone 3/31

Overhead Press
109x3,F
104x5 (belted)
104x5 (belted)
104x4 (d'oh, forgot to wear belt)

Power Clean
65kgx4x3
Looking better. Got some video, will post on youtube.

Squats
275x5x3

Big thanks to Brian and Patrick. We talked about how the bar always seems to roll down the left side of my back when I take a heavy weight, and after a lot of experimenting we found something that seems to work. I know it feels like I'm breaking and fixing my squat every few weeks, but this does feel like progress and it takes heavy weights to reveal some of the problems...

sheng (3/30)

squat: warm ups,
445*2@9+
455*2@10-
465*F
465*2@10 (PR)
OHP: 135*6+140*6+145*6+150*6+155*6+160*6
Some curl and fly
Today I doubled my previous max on squat, feel pretty good!

Eunice 3/27

This is me logging Eunice's workout in a separate post to avoid confusion.

OHP
40x5x3,
45x3,F.
I think this is pretty good considering she benches ~55.

PC
55x5x3.
Form seems pretty good. Her second time power cleaning.

Squat
115x5x3
125x3
135x1 came up crooked

I think Eunice needs to talk to Dee at least once or twice. We have some questions about the form for bench and power clean due to, um, anatomical differences between men and women. (Bench should be obvious. For power clean, she can't keep the bar as close to her body as I would like to avoid collisions.) Also I think it would be cool for her to train with someone as awesomely strong as Dee. With a 200 lb deadlift at 105 with minimal training, she will be chasing your deadlift, Dee...