06/30 Shanker: Lower 2

Per Danny's request, weight is 176.2
(cup size B, 41.5-31-36...) *chuckle*

Deadlift (beltless)
135x10
225x10
275x8
315x6
365x4

405x4
405x4
405x4
405x4
405x4
Woof.

Pause Squats (1-2 sec pause, beltless)
45x10
95x10
135x5
185x5
225x4

240x4
240x4
240x4
240x4
240x4

Core stuff.

Brian - 2/16 Volume Squats

Squats w/ new baby belt;
Warmup - 45x10, 95x5, 135x5, 135x5
Working - 185x4 @7, 225x4 @8, 235x4 @8, 245x4 @8.5, 250x4 @9, 255x4 @9

Deficit Deadlift;
155x4, 155x4, 205x4, 245x4, 245x4, 245x4

Pause Squats (3 count);
185x6, 185x6

Got my new singlet (brother's old singlet) today. Talked about plans for next week. I will do a "competition" day on thursday where I do non-max singles in all 3 events. I'll be gone saturday and sunday so I can't lift. I will likely lift light on tuesday, and go through the motions with just about no weight on thursday before the competition.

Brian - 2/2 Volume Squats and Deadlift and Quals

Squat;
Warmup - 95x10, 135x5, 135x5, 185x4
Working - 225x4 @8, 225x4 @8, 235x4 @8.5, 235x4 @8.5, 235x4 @9

Starting to be able to find depth on my squats at the heavier weights.

Deficit Deadlift (red + green bumper);
133x4, 158x4, 183x4, 223x4, 243x4, 243x4

Pause Squats (3 count pause);
155x6 @8, 175x6 @8, 195x6 @8.5

PhD Qualification Test;
Warmup - life
Working - Field Exam x1 @10 (PR), Research Exam x1 @8 (PR)

See you guys for another 3-4 years.

Brian - Volume Squats and Deadlift

Squats;
Warmup - 45x5, 135x5, 160x5, 185x5
Working - 225x4 @8, 225x4 @8, 225x4 @8, 225x4 @9, 225x4 @9, 225x4 @9

Deficit Deadlifts;
133x4, 133x4, 133x4, 183x4, 223x4, 253x4, 273x2xbadform

Pause Squats (3 count pause);
155x6, 155x6

Brian - Max Squat Triples (1/05)

Hey all! I haven't posted in a little while due to the craziness of end-of-semester + some holiday volunteering that took up 12 hours of every day + being away from my computer during vacation for 2 weeks.

But that doesn't mean I haven't been lifting! I worked volume with PBJ+Kik before leaving and at home I lifted with the wrestling team. I tried to keep things on schedule w/ our volume training but I also ended up doing some of their stuff (olympic lifts, 5x5 workouts, and tons of awful awful awful cardio intensity workouts).

Yesterday was the first day back to normal schedule. Max effort triples.

Squats;
Warmup - 45x5, 135x5, 135x5
Working - 185x3 @6, 225x3 @7.5, 245x3 @8.5, 260x1, 260x3 @10 (3 rep PR)

First set at 260 failed pretty hard on rep 2. I think I'm not completely used to grinding out multiple heavy squats yet, but I'm getting better. On the second set I convinced myself that it was light enough to get it and the first 2 reps were solid. #3 was a bit ugly but I gutted it out. Felt nice to do multiple reps on the edge. Was a big mental step for me.

Rack Pulls, first peg;
Warmup - 135x5, 225x5
Working - 315x3 @6, 405x3 @7, 455x3 @8, 500x2 @10

Back fatigue on rep 3 of 500. I've never done rack pulls over 405 so getting something with a 5 in front of it was nice.

Pause Squats (3 count pause);
Working - 135x6, 165x6, 185x6

The 185 set was so satisfying. This was my best leg day maybe in forever. I think the 1 week break prior to starting back up really helped.

Today I'm going to the MIT wrestling club workouts for the first time. I'm a little worried about going at it with a really really tired lower back, but oh well. I might start working out with them Monday, Wednesday, and Friday if I like their practices. This will help me get ready for tournament season in march and it's great for endurance strength, power, and cardio.

Brian - Volume Squats and Bench

--Tues 12/8--

Squats w/ gordon's belt;
Warmup - 45x10, 95x5, 135x5, 135x5, 160x5
Working - 185x4, 205x4, 205x4, 225x4, 230x3

Rackpulls (from first index);
Warmup - 135x5, 225x5
Working - 315x4, 365x4, 405x4

Pause squats;
Working - 135x6, 135x6, 155x6

--Thurs 12/10--

Bench w/ pause;
Warmup - 45x10, 95x5, 135x5, 160x5
Working - 185x4, 185x4, 195x4 @8, 195x4 @8, 195x4 @9

Close grip bench w/ black pad;
Working - 205x4, 225x4, 225x3

Military press;
Working - 95x5, 95x8, 95x8

Brian - Volume Squats

First day back on volume. Brought a camera so that we all could check our form. I have videos of Kik, Gordon, Rob, Pat, and Shankar... now I just need to figure out the best way to distribute them so they can post on here. Anyone have any ideas? I uploaded mine to youtube after rotating them in imovie. Should I do the same with the others? It would be nice if a program could do this in a batch.

Back to lifting.

Squats;
Warmup - 135x5, 135x5, 160x5
Working - 185x4 @6, 205x4 @7, 205x4 @7, 215x4 @8, 225x4 @8, 225x4 @8

My first attempt at using RPE's. I felt that 215 was in the 8ish rep range and 225 was in the 6-7 rep range for me, and I did 4, so I believe that makes them both an 8 (using chapter 2 RTS). I think this is my best squat day ever. Bar placement finally felt good. No elbow pain.

Rackpulls (from knees - first safety pin index);
Warmup - 135x5, 225x5
Working - 315x4 @7, 405x4 @8, 405x4 @8, 405x4 @8

Shankar noticed on the first set of 405 that I was jerking my upperbody quickly at the start. In the subsequent set I tried to pull in a much more controlled and smooth way ("pull like frank").

Pause Squats (2 second pause);
Working - 135x4 @6, 155x4 @7.5, 165x4 @8 (longer pauses)

Links go to a video for that specific set. Advice appreciated.