12/28/10 Last heavy day, End it with SQUATS

Last heavy day before my first PL meet just wanted to work up to a heavy single.

Back Squat

135x5

225x5

315x5

365x3

415x2 PR

http://www.youtube.com/watch?v=H02zcxKjfMM

I had to go for the 2nd as the first rep was so crappy with my knees caving in. FOCUS KALLE!

I am very happy with my back squat training has went in 6 weeks. This is the first time in years i've back squatted this long every week. I still make stupid mistakes on the lift but I am going to give it more attention in 2011 and hope to start putting up some big weights.

3 rounds

Front Squat 185x3

Pullups x7

4 minutes

Ab rollouts

2x15

Squats and Thoughts

Anyone else have odd goals? One of my all time long goals is to have legs that total circumference is equal to my total height. I would need 33" legs Just about 6" on both legs to go :)

Back Squat

135x5

225x5

295x3

add belt

315x3

add knee wraps

345x3

390x3 pr

http://www.youtube.com/watch?v=oHYi9FNpqcg

blah screwed up bar position on my back, 2nd rep was crap or else I would have went for 5

315x10

18" 2" Axle Deadlift

Up to

400x17 in 75 seconds.

12/19/10 Log Press

Upper back is torched after deadlifts yesterday, hell I have pretty much been in a constant state of DOMS for a month. 1 more week and I can rest!

12" Log Clean & Press

95x5

165x3

190x3

210x6

ahhh this is about equal to last weeks 200x8 if you believe rep calculators, I was way fresher going into last week and my technique was off. I am trying to do my overhead pressing in as beat up a state as possible to simulate contest conditions so good all things considered. 10lb PR would have been nice though :)

Pull ups

5x10

2" Axle clean & Strict Press

5x10

12/18 Deadlifts

Deadlift

135x5

225x5

315x3

380x3

430x3

480x3

5" deficit deadlift

315x3

365x3

405x1

http://www.youtube.com/watch?v=ibNlEN_ZrV0

Shrugs

225x5

315x5

405 3x5

315x15

225x15

Ab rollouts

3x15

My speed off the floor is abysmal right now. Couple reasons for this I think.

1. Not doing front squats, these have really help my speed off the floor.

2. Going heavier on back squats then I ever have before. This will of course allow for less recovery and not be as fresh to deadlift.

3. Going really heavy in the deadlift for a million weeks in a row.

I think I will just do deficit deads next week as a break. or not dead at all two weeks out from the powerlifting meet.

12/16/10 Bench

Bench

135x5

175x3

195x3

215x3

215x3

215x3

Tried to work on leg drive, I think I got SOME first set paused, pretty easy. Probably be my opener LOL

Pushupsx70 in about 90 seconds 55 in 60 seconds this sucked!

BO BB Rows

255 3x5

Axle curls

3x10

Last WEC ever tonight should be awesome.

12/14/10 Squats

Back Squat

135x5

225x5

285x5

335x5

370x5 ALL Time PR+5lbs

370x5 for 2 sets

http://www.youtube.com/watch?v=TtxJ97rIYQo

Felt good....... Pretty easy i think I should have went for 8 reps on the 1st set

OH Squat

95x5

135x5

155x3

155x3

Damn these hit the upper back and "core"

Super set

DB SLDL

85 3x8

Band ab pulldowns

3x10

Log Press

My Whole back, abs and hamstrings are just dead from the training this week and particularly deadlifts yesterday. Thought I was going to take the day off but why would I do that?

12" Log C&P
95xsome
155x5
175x5
200x8

http://www.youtube.com/watch?v=pJzJ3dvDf8o

really should have had 10, probably should have pushed for it, I need to remember to pause for a second at the top even if the first few reps feel easy so I don't run out of gas.

Super Set

A1) Axle strict OH Press

123 3x10

A2) BB Row

185 3x10

Hammer curls

55s 3x8

DB front and side raises

Band face pulls

about 45 minutes of hiking. The start is up a very steep hill, running up it is easier I'll do that for now on.

REST tomorrow

12/11/10 Deadlift

Stayed up till 3am watching Alistair Overeem obliterate in K1 it really was awesome. Despite this felt decent and it being pretty damn warm out for December, just sweating like crazy.

Deadlift

135x5

225x5

315x5

335x5

405x5

strizapz

455x5 BLAH didn't feel 100% for this, think I was stupid and had my grip off. plats were not hitting the ground at the same time. This was an ALL OUT not long ago, its an easy lift an off day now with imporoper setup so cool.

455x1 no straps, yes grip is not a problem

Axle power cleans

123x5

173x5

193x3

173 3x5

Axle deadlifts

343 2x5 alternating grips

shrugs

hanging leg raise

Hill sprints in a bit

12/9/10 Bench

Oh man intensity -10 today I've been sleeping insane amounts after the assault on my CNS this last week.

Bench Press

135x5

155x5

185x5

205x5

205x5

205x5

wow easy, I think i figured out how to bench press just in time

Military Press

115x5

135x5

155x5

and forgot how to military press? Its crazy times people

Pull up

BW+25lbs 5x3

curls

yawning

incline db flies

well I just had to deadlift today, The program had 455 for reps but then I got called out by a friend I am having a race to 600lb deadlift with to do 500 so .......

Deadlift

135x5
225x5
315x5
add metal pro deadlifter
405x3
455x1
505x3 PR+10LBS



I really lost my tightness and let the 3rd rep get way out in front of me with a huge bounce which made it a tough pull and vanquished my goal of 5 reps. Oh well first time pulling over 500 for reps previous pr was 495x3

did a few axle power cleans and axle deadlifts but after that pull I am in a deadlift fog so I cut it short, going to go chop wood for conditioning and train some events tomorrow.

12/2/10 Military Press

Military Press (paused at bottom)

barxwho cares

95x5

115x3

135x3

155x3

Left shoulder bothering me a little so just got the prescribed reps, Big weakness right off the shoulders for me, thats why I am pausing all of them

Super set

Pull ups BW+10 3x8

Dips BW+10 3x8

Hanging Leg Raises 3x8

big circuit

Axle Reverse curl 3x8

Axle curl 3x8

DB Lateral raise 3x8

Band face pulls 3x15

Easy little day, nothing exciting but still got some work in.