A boy named Sharon

Friday 17 April 09

Squats
1x10x135
1x5x200
1x5x235
1x5x270
1x5x305
1x5x340 New PR
Paused and sat in the bottom of last rep of 340 just to make sure I was getting deep enough. Almost didn't come back up.

Pullups
1x10x60
1x5x140
1x5x170
1x5x200
1x5 +10
1x5 +35
Usually I just do pullups but I've decided to do this more like I would do bench or squats. If I start out doing bodyweight pullups for five sets I would be adding less than 5% each set. For other main lifts I add around 10% of my last set each set. So I did pull downs the first three sets and pullups +DB for the last two. On Mondays I will still be doing bodyweight 5x5 pullups.

I just read that and it's pretty confusing. Oh well.

Bench
1x10x135
1x3x225
2x5x265
2x5x275
1x9x225 Paused reps

Hang Cleans
1x8x135
1x1x185
1x1x205
1x1x225
1x1x245

Jump Shrugs from the ground
1x10x245

Good day. I need to focus on stretching more. Now I get to pick up dogshit and buy dogfood. Another great Friday.
 
Monday 20 April 09

Bench
1x10x135
1x5x175
1x5x210
1x5x245
1x5x280
1x3x315
1x6x275
I was alone in the gym so I had to back off a bit. 315 felt really heavy. I'm pretty sure I could have gotten a 4th but definitely not a 5th. Didn't want to chance it so I racked it at 3. Had some pain in my left tricep on the lower weights. The faster I was moving the bar the more it hurt.

Power Cleans
1x8x135
1x3x185
1x5x230
1x3x250
1x1x275
I was at my com gym which doesn't have bumper plates. Kind of makes putting the weight down or missing reps a real pain in the ass. It's like having two seperate lifts in one. 275 felt pretty easy. I think I could definitely get 285.

Pullups
1x15x60 Pulldowns
1x5
4x5 +10

Squats
1x10x135
1x3x225
4x5x315
I still feel some pain in my left hip, but overall the weight felt good. Sat in the bottom of last rep in the last 2 sets.

I think it's about time for a deload week. I'm starting to feel a little beat up. Probably lift Tuesday and Friday next week and do cardio MWT.
 
I don't have a whole lot of experience when it comes to deloads. In the past I have just completely taken a week or two off. Anybody have any advice or a template for deloading correctly? My Bill Starr template doesn't have a deload week on it. This was the only decent info I could find on google.

http://www.elitefts.com/documents/deload.htm
 
Tuesday 21 April 09

12 Minute Run

8 Minute Incline Fast Walk

20 Minute Eliptical 137 Bpm

20 Minute Row 4000M
 
Wednesday 22 April 09

Deadlift
1x10x135
1x5x225
1x5x315
1x1x405
1x1x455
1x1x485 New PR
1x1x505 New PR
1x1x405
I didn't feel like to 5 reps of anything today. Was planning on doing a lot of heavy singles. 455 and 485 were easy so I just kept going. 505 went up without a hitch. I think I probably have another 10-15 pounds in me. I was pretty surprised because according my max rep calculator @ 5x430 my 1 rep max should be about 485.

OHP
1x10xBAR
1x5x100
1x5x125
1x5x150
1x5x175
1x5x200 New PR
Bumped the weight up 5 pounds from last week. Barely got the 5th rep.

TBar Rows
1x5x1 plate
1x5x2 plates
1x5x3 plates
1x5x4 plates
1x5x5 plates 2 strict 3 not so strict.

OH Shrugs
2x10x135

I just found my cell phone that I lost 4 months ago so I'm going to try and figure out how to post some videos.
 
Nice work, dude.

You should've joined the overhead comp. 5 reps at 200 lbs is pretty damn good.
 
Nice work, dude.

You should've joined the overhead comp. 5 reps at 200 lbs is pretty damn good.
Click to expand...

I always worry that joining a comp will jinx me and my lifts will all get stuck for the duration.

No kidding.

I see the thread in Mayberry didn't persuade you to do P90x! What a shame...
Click to expand...

I'm not ready to transform my body yet. Maybe once I plateau I'll switch over.
 
Thursday I did some yoga cardio thing just for shits and giggles. Some of the stretching was ok. The rest of it was gay.

Friday 24 April 09

Squats
1x10x135
1x5x215
1x5x250
1x5x285
1x5x320
1x5x355 New PR
I'm starting to think I'm not getting enough depth due to inflexibility. I go down until my body stops me but sometimes I just don't feel like I'm past parallel. Forgot my phone so I couldn't take a video. I'll try and remember next week. My last rep of 355 went from squat, to goodmorning, to nearly being dumped, to saved, to somehow locked out.

Pullups
1x10x60
1x5x140
1x5x170
1x5x200
1x5 +10
1x4.5 +40

Bench
1x10x135
1x3x225
3x5x275
2x5x285

Hang Cleans
1x10x135
1x5x185
1x5x195
1x5x205
My back was fried after squats so I only did 3 sets.

Good day. Squats killed. Deloading next week. Probably just going to cut my weights by 30% and only lift two days. Tues deads/ohp, Thurs bench/squats.
 
Sunday April 26, 2009

Warmup
5 min jog

Sprints
7x75yards 30sec rest in between

1/4 mile jog back home

50 push ups
50 crunches
25 pushups
25 crunches
 
Thursday 30 April 09

Deadlift
1x10x135
1x5x225
1x1x315
1x1x405
1x1x435
1x1x455
1x1x475
1x1x495
1x1x515 New PR
I got a video but I have to wait until I get home Monday to post it.

SOHP
1x10xBAR 1x5x135
1x5x175
1x2x205
1x1x205 Push Press
1x15x155 Push Press

Pullups
3x8

One Arm Snatches
1x3x55
1x3x75
1x3x95
 
Friday 1 May 09

Squat
1x10x135
1x5x225
1x3x315
1x1x345
1x1x375
1x1x395
1x1x415 New PR
1x5x225
I have video of PR just have to get home. My knees look like they are going way to far forward, but I'm not sure if it's just the angle of the camera. I think my form looks a lot better with my new o shoes.

Bench
1x10x135
1x3x225
1x1x275
1x1x305
1x1x325
1x1x345 New PR
1x9x275
Barely squeeked out 345. Couldn't find anyone to vid. Barely found a spotter.

I think if I would have planned to max this week a little better that I probably could have added 10 pounds each to my squat and bench. Oh well, next week I start back with my new maxes. I'll be Lifting Tues, Thurs, Sat, and concentrating more on cardio Mon, Wed, Fri.
 
Tuesday 5 May 09

Bench
1x10x135
1x5x175
1x5x210
1x5x245
1x5x280
1x4x315
Boozed too much last week at a wedding no progress this week.

Power Cleans
1x10xBar
1x5x135
1x5x160
1x5x185
1x5x210
1x5x245
Much easier than I expected.

Pullups
2x5
1x7

Squats
1x10x135
1x3x225
1x1x275
3x5x325

I got videos ready to download but I can't find a connection for my phone. Hopefully tomorrow.
 


475lbs deadlift



495lbs deadlift



515lbs deadlift



395lbs squat



415lbs squat
 
I'm not into the habit of giving advice to people much stronger than me, but check out Fennway's log. His squat and yours look similar.
 
Wednesday 6 May 09

3x5 minute rounds 1 minute rest

15 Burpees
1:15-1:30 slow jog
15 Burpees
1:15-1:30 slow jog
1 minute shadow boxing

24 Minutes of some yoga thing I found On Demand. It kicked my ass.
 
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