Keone 1/21

Today was a good day..

Squat
(warmups)
260x5x3 (PR)


Press
(warmups)
94x5
94x5
94x3,F

Guhhh...
Was tired from squat, and probably took insufficient rest (was trying to get through quickly to accommodate my new lifting partner's time constraint of 1:30). Will do better next time.

Oh yeah, come say hi to David (tall asian kid), my new lifting partner, next time. He's learning the lifts and making pretty good progress.


Clean
40x5
50(ish)kgx5
55kgx5
60kgx5x3
65kgx5x2 (just for fun)
70kgx2 (just for fun) (PR, although I don't really track doubles)

I think I can move my work set up to 65 kg next time, and hopefully 70 after that.

Keone 1/17

Quick workout today from 7:45-9. Hate it when the Z closes early.

Clean
lots of volume for form practice
89x5x2 (greens)
100x5x2
111x5x2 (yellows)
122x5x1
133x5x3 (blues)
144x5x1

Press
(warmups)
89x5
94x5
99x5
99xF
94x5x3

Squat
(warmups)
245x5x3 (PR)

Awesome day, especially considering I left only 10 minutes for squats and consequently got <1m rest between work sets.

Aaron 8/21

8/21/10

Overhead Press: 135lbs x5 reps x3 sets
Bench Press: 135lbs x5 reps
Upright rows, pull-overs, rotator cuff stuff, squat stretching, overhead squats

Today was a rough week. I spent most of the week in the shop making stuff, so I was drained. Today and tomorrow are days of eating and rest. I got all my reps in the OP with a little yelling and 16 oz of coffee, but I got them. Bench felt heavy, and I did my main assistance so I called it a day.

I went to the Z at 4 so I could lift with you guys. You can tell what happened. I ended up pressing in the Senior House basement.

Aaron (8/10)

Overhead Press: 130lbs x5 reps x3 sets
Dips: +30lbs x5 reps
+35lbs x5 reps x2 sets
Decline sit ups: +25lbs x12reps
+30lbs x12 reps x2 sets

Overhead Press was tough until the last set, when I blasted out the reps thanks to the stretch reflex similar to TNG bench. Dips were fine. I'm having trouble deciding which exercises to prioritize on my Overhead Press day. Because I don't really wan't an OP day. Or rather, I don't know if I should instead have a Jerk day, Push Press day, or Incline day. I kind of want one with the most carry over to other exercises. I don't think it matters in the long run, but should I put OP on the assistance list anyway? The main thing is I don't want to get off of OP to do incline or Dips, as a main, then come back and discover I have a shitty OP again. Thoughts?

Aaron 8/1

I'll get with the program and start dating...my gym days.

Overhead Press: 125lbs x5 reps x3 sets
Deadlift: 355lbs x5 reps x3 sets
Plate Pinches: 4 5kg plates +45lbs x10s x 3 sets, 3 4kg plates in one hand x20s
Chin ups: 40lbs x5 reps x2 sets
40lbs x7 reps
wrist curls: 45lbs x 20 reps x3 sets
reverse wrist curls: 35lbs x15 reps x3 sets
rotator cuff stuff: 15lb DBs for 15-20 reps x2 sets

Stretching via front squats and BTN presses. Good session. Awesome to see Frank again. It was my first gym day this week without coffee to help, so I'm pround. Overhead Press got a bit hard. I know I'm good for a 130 3x5, hopefully I'll make it to 135. Deadlifts were decent. I'm good for another 10lbs or 15lbs of progression before it gets to some grinding. Chins were the only lift I felt I couldn't go up today, so I did last times weight. I'm definitely going to go to 45lbs next time I chin, but pulling is always a debatable thing technique-wise.

Grip stuff so I can get my grip stronger than Shanker's. Its a grip competition. My plate pinches vs. his Kroc rows. Although I might add in Kroc rows later on...

Aaron

Chins: 30lbs x5 reps x3 sets
Push Press: 145lbs x5 reps x2 sets
Rows: 185lbs x5 reps x2 sets
185lbs x8 reps x1 set
Dips: 30lbs x 5 reps x3 sets

Rows were sloppy, I was going to do three sets of push press but 145 was too hard, and thats it. Doing some cardio kickboxing tomorrow.

Gordon: 4/25

Weight is 182.

Squat: 1x3x405 @ 10
Knees were sore, so just did intensity instead of 3x5.

Press: 3x5x165 @ 10
Belted.

BB row: 3x5x195 @ 8

Gordon: 4/20

Weight is 185.

Squat: 3x5x375 @ 9, 9, 10
At or below depth. Lost balance a little on last set, and knees were coming in 1-2 inches. Gotta keep them out. Used more bounce so each rep's speed felt ok.

Bench: 1x5x240 @ 9

Press: 3x5x160 @ 10, 10, 10
Belted. Pretty slow. Will go up by 2.5 now.

Chin up: 10, 8, 6

Gordon: 4/11

Weight is 183. Probably going to switch to a Heavy-Light alternating schedule for squats, since my weight's going up so gradually and I'm having trouble recovering between 2 heavy sessions. Bench and deadlift programming will stay the same.

Squat: 2x5x275 @ 8

Press: 3x5x150 @ 9, 9, 10

Curls: 8@65; 5, 4, 3@ 85

Ab roller: 3x13

Eric: 4-06-10

Weight is 182 lbs.

Back Squat: 3x5x185 @ 7

Press: 3x5x154 @ 10

Pull Up: 3x5x25 @ 10

Abs: 3x10x40
decline bench

Gordon: 4/6

Weight is 181 >.>

Squat: 3x5x370 @ 10, 10, 10
Very slow... losing too much weight made these pretty tough haha

Press: 3x5x145 @ 8, 9, 9

Cable row: 6x160, 170, 190

crunches: 3x16

Eric: 4-01-10

Weight is 183 lbs.

Front Squat: 3x5x205 @ 10

Press: 3x5x150 @ 10

Heavy Power Snatch: 5x3x60kg @ 10

Gordon: 4/1

Weight is 183 ;_; Still keeping it light.

Squat: 2x5x275 @ 8

Press: 3x8x135 @ 9

Deadlift: 1x5x315 @ 7

crunches: 3x15

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

Gordon: 3/24

Weight is 185, I've been kinda sick too -_- I can't believe we're all sick at the same time, shenanigans.

Squat: 2x5x275 @ 7

Press: 5, 5, 4 x 160 @ 9, 10, F
Belted at 2nd set. Repeated weight from last time, still didn't get it. Will repeat one more time and reset if necessary.

Deadlift: 1x4x425 @ F
Rounded more with each rep, and couldn't lock out last rep >.< Will repeat this weight, hopefully with better form, next time.

Ab roller: 3x11
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

Gordon: 3/19

Weight is 186. My tummy hurt this week so I didn't eat much ;_;

Squat: 3x5x370 @ 9, 10, 10
Below or at depth. Slow on the way up. Right knee coming in slightly on some reps.

Press: 5, 4, 1 x160 @ 10, F, F
Belted. Weight loss and not enough gas in the tank affected my presses. Will repeat this weight next time.

Chin ups: 10, 8, 8 x bw

Gordon: 3/14

Weight is 187. Didn't eat enough this weekend.

Squat: 3x5x365 @ 9, 9, 10
At or below parallel.

Press: 3x5x155 @ 9, 9, 10
Still need to get under bar faster.

Cable row: 3x10x150

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

Gordon: 3/9

Squat: 2x5x275 @ 8

Press: 3x5x150 @ 8, 9, 9
Need to get under the bar faster so that I avoid pressing with the bar in front of me.

Deadlift: 1x5x405 @ 9
The hard part is still pulling it off the ground. Then it's ok.

Ab roller: 3x10
From knees.