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Old 11-06-2012, 06:56 PM   #951
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Destroy the squats.
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Old 11-07-2012, 09:31 PM   #952
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Wednesday Squats
Felt pretty good today, even though I had a pretty crazy day at work. Got a little later than I like.

Squats
135x2x5
225x5
285x4
325x3
360x2
390x1
415x1
425x1
Really loose wraps on the last 2 sets, just for confidence. Squats felt great today hit some extra reps at 135 and paused on few to get things right.

Pause Squats
325x2x3
Really long pause on the last rep

Rack Pulls, lowest setting I can go on the rack
225x3
315x3
405x1
455x1
495x miss
405x 5 sets x 2 reps
Needed some volume to learn the movement. This is the most awkward height for me.

Good Mornings
225x3 sets x 5 reps

Pretty spent after this, just wanted to go home and eat so I did. Going to hit OHP at the gym tomorrow, there is snow on the ground here, so training outside is out for a couple days.

Saturday I am planning to hit deficit sumos, time to hit some weaknesses.
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Old 11-07-2012, 09:49 PM   #953
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A lot of good work at 360+. Where are you guessing your max is right now?
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Old 11-07-2012, 09:50 PM   #954
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Quote:
Originally Posted by BendtheBar View Post
A lot of good work at 360+. Where are you guessing your max is right now?
Not too sure I doubled 470 a few weeks ago probably around 485 if I had to guess

Thanks Steve
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Old 11-08-2012, 07:09 PM   #955
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Thursday OHP
I had some leftover soreness today, but pushed through. Went a little too heavy on DE need to get used to the bands again.

DE Bench
*plus short monster minis
135x3x3
155x3x3
175x3x3

Standing OHP
95x5
135x2x3
185x1
195x1
135x5x5-short rest
These felt pretty terrible, but got in some good volume.

Close Neutral Pull Ups
bw x 10
bw plus 30 x 3 x 6

Dips
bw x 10
light band x 10
average band x 3 x 8

Wide Grip Pull Ups
BW x 3 x 8

Hit some decent volume today. I like doing OHP on Fridays better, but that will be tough in the winter time. It is kinda tough to do a lot outside when there is snow on the ground.

Probably going to do some light conditioning tomorrow. and then looking for a good pull on Saturday, strongman sunday weather permitting
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Old 11-09-2012, 02:49 AM   #956
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Fine work J!
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Old 11-09-2012, 12:04 PM   #957
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Thanks Swede
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Old 11-09-2012, 06:08 PM   #958
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Friday Quick Conditioning Workout
Quick workout today, got my legs loosened up for tomorrow and my lungs were burning.

Hill Sprints, slight incline
9 sprints x about 70 yards
1 sprint x 150 yards

Decided to really push it on the last sprint. Next time will probably do a couple extra long sprints. Felt pretty good, big pull tomorrow
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Old 11-09-2012, 06:16 PM   #959
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Smashing it. OHP numbers are looking good.
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Old 11-10-2012, 04:23 PM   #960
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Saturday DE squats and pulls
Great session today, it was nice to be there on saturday with all of our lifters.

DE Squat-Yoke Bar box
*with average bands
90x3x5
180x2x2
230x3x2
270x5x2

Deficit Sumo Deads
225x2x3
315x2 singles
405x1
455x1
475x0
315 plus chains x 3x2

KB Swings
100 lb x 2x 10

Prowler Pushes
140 x 3 sets x 5 runs

Strongman tomorrow, felt great today.
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