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Old 03-07-2013, 09:25 PM   #65
austin.j.taylor
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Join Date: May 2011
Location: Iowa
Posts: 733
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Training Type: Strongman
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2/18/13 Speedy bench day

Bench:
BarX2X10
135X10
195X7X3
*Dropped a set after last weeks last set wasnt speedy. Added 5lbs to last weeks work sets

CGFP:
145X3X8
*Meh not sure if this actually is helping anything or not.

Assisted Chins:
-140X3X8
*I have such weak biceps and lats, but working on it.

Push ups:
BWX2X10
*Triceps where torched here.

2/20/2013 C/P deadlift week 2

Deadlifts:
barXsome
135X10
225X5
315X4
370X2

Speedy Deads:
8X3@300

Circuits:
3 sets of 8 of
T bar row with 1 plate
Stiff leg deads with 225
CG Lat pulls with 100

Friday update 2/22/13:

Strict Press:
barX10
95X10
115X5
135X5
155X3
185X1*
Had a huge gansta lean on this one. Doesnt really count.

Push Jerk:
185X3
205X3
225X3*
*Been awhile since I had jerked and it felt really awkward and odd. Need to get back to doing these now that my body is feeling better.

Tate Press:
25X3X10

superset with

DB seated bicep curls:
25X3X10

Seated cable rows:
75X3X10*
Focus was on a full lat contraction.

2/26/2013 Speedy bench

Bench:
200X8X3
*paused each rep on chest. Speed was good until last set.

close grip floor press:
135X5*
*Wrist started to bug me so I shut this one down. On floor press I tend to misjudge the landing and slam the weight down. It hurts when I do that.

Push ups:
BWX3X12

superset with

Assisted Pullups:
-100X3X5

Notes: I still suck ass a pullups. I might have the weakest lats and biceps on the planet. Bench was decent.

3/4
Speedy Bench:
BarX10
135X8
185X5
205X8X3*
*Got faster every set. Felt like I had 4-5 more fast sets in me. While the weight I am pushing isnt huge, my technique has never been better.

CGFP:
135X5
185X5
205X3
225X2
245X1 PR*
*I wanted to evaluate this exercise to test its effectiveness. A few months ago, I got staple with 225. It is still a new exercise, but I will take every PR.

Assisted Pullups:
-140X2X10
I still suck at these, but hitting them twice a week should help

3/5/2013 C/P Week 3
Deadlifts(hook grip, no belt):
135X5
225X5
315X5
365X3
405X2*
455X1**
*Program called for 395. I am not lifting 395 when 405 is so much easier to put on the bar. This might have been my speediest set of the day.
**Just because i felt I had it in me. Lift was smooth and not as hard as I expected.

Speed Deads(doh for first 3 sets, then hook grip, no belt on all):
325X6X3*
*Not as speedy as they should have been. 455 took a bit more out of me than I thought it would.

Circuits:
T-bar rows: 75X3X8
Close grip lat pulls: 100X3X8
*I was too tired to do anything else.
__________________
PR's as of 10/24/2011:
Squat: 418
Bench: 292
Deadlift: 473
Push Press: 235X3
Clean and Strict Press: 175X3
12 inch Log Press: 250
Yoke: 650X18.5'
Atlas Stone: 300 over 48" bar
Hummer Tire Dead: 500X3
18" Deadlift: 550
Many more PR's to come
Youtube user name: Coachlefty
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