I hope the title is edit-able, because I'm gonna think of a better one later... log

Today's session was absolutely wicked! I nailed all my numbers and left the gym feeling really strong. I was worried esp about the squat heavy triple, but it went well, and I even got it on video for proof!

Squat
bar x2 x5
160 x5
200 x5
240 x5
280 x5
320 x3* (video below)
240 x8
[Yt]kfMLAcRgH8g&feature=youtube_gdata_player[/MEDIA]

Bench
bar x2 x5
115 x5
145 x5
175 x5
200 x5
230 x5* (went really smooth, I was good for probably 5 more pounds)

Weighted chins
35lbs - 8*, 5
25lbs - 4

Having a little trouble for endurance, but trying to keep all my chin/pull ups in the 5-8 rep range.
 
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So I went with low-bar squats today. I re-read some stuff, and realized that while I prefer to hold the bar high on my traps, all the techniques I prefer (sitting back, knees out) are more suited to low-bar. I wasn't too sure about going for the heavy set (320) with the new set-up, but I did get through 4 reps. I am confident that if I spend some more time with the technique, I will get it down pat and my squat numbers should explode! I definitely felt better hamstring and glute activation with low-bar.

Squat
bar x2 x5
160 x5
200 x5
240 x5
280 x5
320 x4*
175 x2 x5

Press
bar x2 x5
110 x5
130 x5
150 x5
172 x5*

BOR
bar x2 x5
120 x3 x5
The press was way better than last week, and I only slighted leaned back on the last rep. 175 should be no problem next week. I'm concerned about press though, as I don't know how much longer I can sustain linear progression. I'm thinking of either 5/3/1 just for press (so 5lbs a month) or maybe push-presses on another day as assistance.

Even though press went well, I was pretty bummed about the squats. As with sumo, I plan to still train both, but I think that low-bar and sumo will be the key to big numbers for me.
 
Today was pretty solid. Had a light squat day, so I'm still getting used to low-bar. Bench was solid, I did an extra rep since the 3rd one didn't touch my chest. My bench is still flying. I fully expect my 300lb bench to be the first 2013 goal I hit. Deadlift felt awful until the last set, which felt really smooth.

Squat
bar x2 x5
165 x5
205 x5
245 x5
245 x5

Bench
bar x2 x5
120 x5
145 x5
175 x5
205 x5
235 x4* (was supposed to be x3, but I didn't touch my chest on the 3rd rep, so I did one more)
175 x8

Sumo deadlift
bar x2 x5
195 x5
235 x5
270 x5
310 x5* (video below)

Weighted chins
bw + 35lbs - 8, 7, 5



I welcome any tips on the deadlift, it's only the 3rd time or so I've tried sumo.
 
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Went to BJJ last night, worked on side control stuff. I was playing a lot with back-takes since I watched the Jason Scully's video on lots of back-takes: http://www.youtube.com/watch?v=dd0e1Z4kKl4

Had cheer practice tonight, we've started on run-throughs. Been going well. Got some heavy work tomorrow at lunch, very excited for new squat and bench rep PRs.
 
This afternoon went well. My girlfriend missed some set though, so she was pretty bummed. Bench was tough. I decided to play it safe on squats and repeat last week where I only did 4 out of 5 reps on the heavy day. Last time I tried to push through and got smooshed.

Squat
bar x5
165 x5
205 x5
245 x5
285 x5
320 x3
245 x8

Bench
bar x2 x5
120 x5
145 x5
175 x5
205 x5
235 x5*

BOR
bar x2 x5
95 x3
125 x3 x5
 
Today's session was solid. We were braving the snow storm to goto the base gym. I called before we left, and they said they were open 'for now'. Then we called halfway there, and they were closing down. We went uptown to the YMCA, since we were both pretty pumped. My gf gets free admission there due to school, and I paid the $12 drop in fee. Totally worth it. Hit all my numbers.

Squat
bar x2 x5
165 x5
205 x5
245 x5
280 x5
320 x5* (vid below)


Press
bar x2 x5
110 x5
130 x5
155 x5
175 x5* (vid below)


Weighted Hypers
35lbs - 3x10

Weighted pull-ups
30lbs - 8, 6, 5
 
Haven't really popped into this log but strong ass work in here, damn.
 
MilkManUK said:
Looking good. Keep working hard mate.
Click to expand...

I appreciate it. Good luck on the burger challenge! I was eating a greasy 5 Guys burger when I saw that on your log.

Also, 2 visitors in 1 week, I must be doing something right!

Edit: 100 posts!
 
Got in an hour of BJJ with a buddy down at the gym. Just drilling some back-takes and then some rolling. Went pretty well considering I got rather drunk last night.

Cheer practice later on, went well. We're still doing run-throughs and have like 3 practices until competition. I feel pretty fresh for the gym tomorrow after work.

Also, 1000 views :)
 
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Good session. I got like no sleep last night (I think 3 hours) so I was worried about today. But I hit all my numbers, even though it was a grind.

Squat (light)
bar x2 x5
165 x5
205 x5
245 x5
245 x5

Bench
bar x2 x5
120 x5
150 x5
180 x5
210 x5
240 x3*
180 x8

Deadlift
135 x5
200 x5
240 x5
280 x5
320 x5*

Skipped my BORs for today, so I'll double up Wednesday maybe.

I'm expecting to hit 240x5 for bench rather easily on Wednesday, so after I might try something silly like 255 or 260 for a (very fatigued) 1 RM.
 
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Today went well. I was really sore and just generally fatigued, but I hit my numbers, including 2 PRs.

Squat
bar x2 x5
165 x5
205 x5
245 x5
285 x5
325 x3*


Bench
bar x2 x5
120 x5
150 x5
180 x5
210 x5
240 x5*


BOR
130 x3 x5

Bench felt good. I think I need a wider grip, because my elbows go below my wrists at the bottom. This is the first time I've watched myself do bench though.
 
Today was ok. I had a rough week at the office. Hit squats okay, but I was really losing my back tightness and arch in the hole. Really need to address this as the weight gets heavier. Last one was a grinder.

Squat
bar x2 x5
165 x5
205 x5
245 x5
285 x5
325 x5*


SOHP
bar x2 x5
120 x5
140 x5
160 x5
180 x2 (I'm counting 2, since I had to push-press 3)
135 x5


Weighted Chins
BW + 40, 7, 6, 4
 
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Today went well. Had to leave early for a meeting, so this is the 2nd week in a row I've skipped my heavy row/chin on Monday. PRs for bench and DL.

Squat (light)
bar x2 x5
165 x5
210 x5
245 x5
250 x5

Bench
bar x2 x5
125 x5
155 x5
185 x5
215 x5
245 x3*
185 x8

DL
bar x5
135 x3
205 x5
250 x5
290 x5
330 x5*

I've got to warm up DL more. The 2nd set felt worse than the 4th.
 
Doing 2xBW squat for reps is impressive. And add to that the PRs you've done lately, very good work!

I remember you mentioned in the main forum that you're planning on competing. From the looks of it, looks like you'll have a good first meet. Any update?
 
hatchoo said:
Doing 2xBW squat for reps is impressive. And add to that the PRs you've done lately, very good work!

I remember you mentioned in the main forum that you're planning on competing. From the looks of it, looks like you'll have a good first meet. Any update?
Click to expand...

Thanks man! I keep putting on weight, so I don't know when 2.1x bw is gonna come.

Right now I'm aiming to do 2 meets this year. I want to keep milking this weekly progression and probably not compete until I stall once or twice. I think June/July is a good time and hopefully I can hit my goal of 1000lbs total.

I feel like I would have already picked one if it wasn't for the federation politics! I really have no idea which to choose and I think there's 3-4 in Ontario.
 
Denoginizer said:
Thanks man! I keep putting on weight, so I don't know when 2.1x bw is gonna come.

Right now I'm aiming to do 2 meets this year. I want to keep milking this weekly progression and probably not compete until I stall once or twice. I think June/July is a good time and hopefully I can hit my goal of 1000lbs total.

I feel like I would have already picked one if it wasn't for the federation politics! I really have no idea which to choose and I think there's 3-4 in Ontario.
Click to expand...

Do the open in Ottawa in july! Great meet! I didn't compete but I watched... Go to the OPA website for details! The guys name is Sandro, really nice fella!

If you go it will motivate me to know there are others there! Then come to Brockville in August for my push/pull! LOL
 
Today was weird. We had a volleyball tournament for work, and I tried to fit my workout in beforehand. Squat was awesome, and I smoked 330x3 for a new PR, but I missed my bench for the first time in like 2 months. I think the bench was due to being rushed, and not recoverying properly from Monday's workout.

Squat
bar x2 x5
170 x5
205 x5
250 x5
290 x5
330 x3*

Bench
bar x2 x5
125 x5
155 x5
185 x5
215 x5
245 x1, F

Weighted pull-ups
bw +35, 6
b2 +30, 5
 
NurseKnuckles said:
Do the open in Ottawa in july! Great meet! I didn't compete but I watched... Go to the OPA website for details! The guys name is Sandro, really nice fella!

If you go it will motivate me to know there are others there! Then come to Brockville in August for my push/pull! LOL
Click to expand...

I'll be at the Brockville one for sure. Not sure about Ottawa in July. I looked up last year's results, and it looks like it had a pretty good turnout (I'm mainly concerned about my gf's weightclass, 52kg). We'd like to have at least a couple girls in her class at our first meet. Only thing is I was thinking about doing a meet closer to home (Toronto) just so we can visit at the same time. I'll think about it though!
 
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