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Old 03-25-2012, 12:15 PM   #361
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Great comp lifts J... sucks about the depth calls though. Nice work today as well. Gotta give 'em band sprints a try.
Thanks pull, band sprints are pretty cool. Good way to switch things up.
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Old 03-25-2012, 01:31 PM   #362
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Congrats on all the comp PR's J. And good smash day after, way to set standard!
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Old 03-25-2012, 02:57 PM   #363
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Congrats on all the comp PR's J. And good smash day after, way to set standard!
Thanks swede, time to move onto the next phase of training, no need to waste a day
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Old 03-26-2012, 07:25 PM   #364
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Monday Back at it! DE Bench
Felt pretty good today, I had some deep soreness that I was not aware of but I think lifting helped it actually.

Speed Bench
*all sets plus short monster minis
135x3x3
160x5x3

Standing OHP w/ swiss bar
115x10
135x8
145x 2 x 5
135x 8
These are awkward but good!

Fat Lat Pulldown
115x20
205x12
250x3x6
205x8
Kinda funny that my lats are more sore than anything else

Fat Bar Tricep Pushdown
115x2x8
70x 2 x 15

Band Pull A Parts
Monster Mini x 4 x 20-30

Curls w/ Band
MM x 3 x 30

Having some tendinitis issues, must be my form on powercleans. Body just needs to get used to them again. Tomorrow I will be squatting, it will be a semi max effort day. I am going to free squat with the SSB which is a very weak lift for me, but I think it will help some form issues. Time to move forward to the new goals. Going to use westside but I am going to mix in a lot of max rep work. Like one set at 90% for max reps. I will use percentages off of juggernaut sometimes. Time to start hitting the weaknesses.
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Old 03-26-2012, 11:22 PM   #365
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Surprised to see you back at it. Thought you would take it easy for a few.
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Old 03-27-2012, 07:11 PM   #366
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Tuesday ME Squats
Decided to go with a box today with the SSB, I think these are just a little easier on the body. I still have some slight soreness in my back from saturday, but these were fine.

Yoke Bar Box Squats
90x2x10
180x5
270x3
320x2
360x1
410 x MISS what!!, this is where I started to get lectured about how I should have taken time to rest, when really I just allowed myself to get loose and go forward
410 x 1, flew up
430 x 1, probably a PR
360x5 Awesome, was hoping for 3

Yoke Bar GMs
90x10
180x5x5
These got tough at the end

GHRs
BW x 3 x 15
Really focusing on perfect form and hitting the right muscles

Abs on GHR
BW x 3 x 20

Reverse Hyper
90x20
90 plus doubled micro minis x 3 x 10
need to do these more

Overall good workout, feeling pretty strong. Looking forward to the variety in my workout. I am going to start tracking my ME lifts better so I know what is a PR and what is not. I am also going to avoid the comp lifts for a few weeks. 16 weeks of juggernaut got a little boring. Need some variety for a while.
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Old 03-27-2012, 08:23 PM   #367
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Nice squat mate, the SSB is the demon bar from hell. The need for deloads are all in peoples heads too!!! great lifting
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Old 03-27-2012, 08:30 PM   #368
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Nice squat mate, the SSB is the demon bar from hell. The need for deloads are all in peoples heads too!!! great lifting
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Old 03-28-2012, 03:21 PM   #369
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430 x 1, probably a PR
360x5 Awesome, was hoping for 3
Real impressed with that last set.
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Old 03-28-2012, 08:31 PM   #370
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Real impressed with that last set.
Thanks steve, I think the back off sets will be key for me. It is a way to keep up volume while still working up to a max. I think when I am feeling good I will take these sets close to failure.

Another note:
I played basketball with some guys after work tonight and all I can say is way. I am out of shape, and my joints are sore. My body is so used to just lifting, that any sort of twisting or cutting is just pure madness to my system. I think it is good, we played for over an hour. It was good cardio and a good way to do something fun outside. The only thing I do not like is that I feel like I get home from work at 8:30, weird.
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