Demps Training Log

[demps]

I'll see if I can get back into logging my training online. Just finished up about a 2 month run on Texas Method. I got a bit burnt at the end, so going to go back to 5/3/1 for a bit. I'm hoping to build up some weak points with assitance work, especially for bench.

I finished up TM with
Deads 500x2
Squat 400x5
Bench 275x1
Press (162.5x5 just used for light day)

This is my first week back after a week off.

6/25
Bench 170x5 / 195x5 / 225x7
Tricep-ext / ez-curl 70x8sx3
Dips 10x4

barbell complex
rdl / row/ power clean/ press / squat 65x8sx2
Hoping to start light and build these up

6/26
Sprints 30yardsx13

6/28
Press 115x5 / 135x5 / 155x7
Bench/Chins 180x10 / 5, 180x10 / 5, 175x10 / 5, 155x10 / 5
Situps 25x3
Prowler 90lbs x up + back x 4

[demps]

squats 355x1 / 405x1 / 415x1 / 315x8
no drive/bounce out of the hole, but weights felt light enough. form was decent for 2 weeks off. 315x8 was easy

dead 403x1 / 443x2
still no power/speed on my pull. don't know if i'm still not recovered or if i need to do these not after squats

db rows 60x17
this seems like a good place to start, i haven't done this much

prowler 90lbsx9 (mixed in some up and back) not too bad

[demps]

7/2

Bench 185x3 / 210x3 / 235x5
Dips 15/10/15/10
Tricep-ext / Ez-Curl 75x8x3
Barbell Comples RDL/Row/Hang Power Clean/ Press/ Squat
65x8x3

Not a bad day for being a little sore/tired.

[demps]

sprintsx15 felt good trying to add a few each week

[demps]

7/5

squats 280x5/ 325x5/ 370x5 / 370x2 / 225x5
decent drive out of the bottom, now I have to deal with a weird rack where I am racking lower on the left side. Always something when I take a bit of time off from squats. Hopefully work this out when I do assistance squats next.

power clean 115x3 / 135x2 / 155x1 / 165x1 / 175x1 (continental clean)
I seem to lose all explosiveness as the weights get heavy.

[demps]

7/5 PM
going to have a few days off so hit up a 2.5 mile run. med pace most of the time and hard up hills.

[demps]

7/9

Chins 5x2
Press 130x3 / 145x3 / 165x3 / 165x1 (eh not really feeling these, played around with false grip). I think I need to start doing dedicated press assistance again.
Situp 25x4
Bench/Chins (170x10/6)x5

[demps]

7/9 PM run 2.5 mi tired but got this in

7/11 sprintsx16 mostly doubles. had some contraints or i would have done more
a few chins, etc

weird getting used to 5/3/1 twice a week, but i need to get this conditioning in.

[swilczewski]

I'm interested to see how the 2 days/week 5/3/1 template works for you. I've found it beneficial to do deadlifts before squats, when squats are not the main exercise of the day...IMO.

[demps]

I'm interested to see how the 2 days/week 5/3/1 template works for you. I've found it beneficial to do deadlifts before squats, when squats are not the main exercise of the day...IMO.

Yeah, I'm hoping it works well. Last time I did 5/3/1, I didn't use squats as assistance on deadlift day, so I really only had the single 5/3/1 squat day. My squats need some volume and form practice in addition to the all out 5/3/1 days. I'm thinking something like a ascending 5x5 after deads. Also, last 5/3/1 run, doing deads weekly or close to it burnt me out. I would hit a good 5+ week, an ok 3+, and have nothing left for 1+. So, hopefully with more time in between it will work better.

[demps]

7/12

A bit of a strange training day.

After work did
4 flights of stairs x 10
some curlz

Went out and ate a large plate of wings and some beers. We then decided to go pull some deads around 10:30. Worked up to 405x5. Hit the min reps for my 5s week, so its all good.

[demps]

7/14

I needed to work out some squat form creep. We finally narrowed it down to driving out of the bottom with my elbows. my left side is more flexible, so it was causing the bar to dip to the left side. Also, this was probably pushing me forward a bit as well. Hopefully I'll have this figured out for next time.

Squat 275x5 315x5 335x5x2 345x5 355x4
DB row 50lbsx25
Prowler 90lbsx up+back x 4

[demps]

7/17

ok, I think I have things worked out to start up for real on 5/3/1. I don't know if I can handle just two days a week, so it maybe turn into 3.

Dips 15x4
Situps 25x4
Bench 170x5 / 200x5 / 225x5 / 170x13
Press / Chins (95x10/7)x3
Sprints x 10

My bench still sucks.

[demps]

7/19

finally some decent lifts. got the squat form mostly worked out.

squat 275x5 / 320x5 / 360x8 (+1 rep for rep max)
power clean 105x5 / 125x5 / 140x5
prowler 90lbs x up and back x 4

[demps]

7/20
Press 115x5 / 135x5 / 150x8 / 115x12
Chins 3x10 between pressing/bench
Situps 25x2
Bench 175x10x3
Tricep Ext/ Ez-Curl 75x8x1
Prowler 90x10

[demps]

7/23

Was in a bit of a rush, but got in a decent session
Deads 310x5 / 355x5 / 405x6
Squat 225x10x2
DB Row 50x20 / 50x15

[demps]

7/25
bench 185x3 / 210x3 / 240x4 (failed 5) / 185x14
chins 3x13 between sets
situps 25x4
press 95x10x4
prowler 90x up + back x 4

[demps]

starting to get some momentum going on 5/3/1 :)

squat 300x3 / 340x3 / 385x5 / 300x8
power clean 115x3 / 130x3 / 150x3
db row 60x20
chins 12x1
prowler 88x hi/low alt x 20 x 1 min rest PR

[demps]

7/30

A little under the weather today, but had a good session.

Press 125x3 / 140x3 / 160x6 / 125x11
Chins (sets of 3 and 4): 42 total
Situps 25x1
Bench 175x10x4

[demps]

8/4

finally back in the gym, almost back to 100%

deads 335x5 / 380x3 / 430x4 a new 4RM for me
SSB squats 195x10x5
db rows 50lbs x 30

hopefully back to conditioning next week

[demps]

8/6

bench 200x5 / 225x3 / 250x2 / 200x10
chins 50 total
press 95x10x5
situps 25x2
sprints x 7

[demps]

8/9

squat 320x5 / 360x3/ 405x3 / 320x5
power clean 125x5 / 140x3 / 155x1
chins 8x1
prowler 100x8x1min rest all high handles

squat was really good today. Trying to get less nervous going over 400. Weight felt fine once I hit the first rep.

[demps]

8/11

press 130x5 / 150x3 /165x6 / 130x13
chins 55 total
situps 25x4
bench 175x10x5
ez-curl 65x20 rest/pause 6 / rp 4
prowler 90xup(HH) and back (LH) x 2

[demps]

8/16

deads 355x5 / 405x3 / 450x3
db rows 60x25
ssb squats 200x10x5

finally finished up a full 5/3/1 cycle. The ssb squats are brutal, but I feel they address a lot of my weak points in the squat. Taking a week off for vacation, then back to a new cycle. Adding 5lbs to all lifts and probably 10 to deads.

[demps]

8/27

back in the game. We'll count this a ramp-up workout. May need one for lower body as well, we'll see

Bench 175x10 / 205x5 / 230x4 /205x4 / 175x10
Chins 30 (3s)
Situps 25x4
Press 95x10x5
Ez-curl 75x12 RP 5 RP 4
sprints x 10

[demps]

8/30

still getting the rust off, but not too bad

Squat 280x5 / 325x5 / 365x5 / 280x5
Power Clean 110x5 / 130x5 / 145x5
DB Row 60x20
Prowler 90lbs x 8 x 1 min rest

[demps]

9/1
Press 115x5 / 135x5 / 155x8 / 115x15
Chins 40 (4s)
Situps 25x4
Ez-curl 85x13 RP 5 RP 3
Bench 145x10x5
Prowler 90x 10(HH) x 1min rest

[demps]

9/4

DL 310x5 (DOH) / 360x5 / 410x6 (new 6rm)
DB Row 60x25
Squats 225x10x3

[demps]

9/6

Dropped bench training max, so hopefully that will help. I tried to line up the reps with my press.

Bench 165x5 / 190x5 / 215x10 / 165x14
Chins 48 total
Situps 25x4
Press 95x10x5
Ez curl 90x10 RP 4 RP 3
Prowler 90x10 (HH) x 1 min rest

[demps]

9/8

squat 300x3 / 345x3 / 385x3 / 415x1 / 300x10
power clean 120x3 / 135x3 / 155x3
db row 70x15
prowler 90x12x 1 min rest (alt HH / LH)

[demps]

9/11

didn't get much rest leading into this session. Everything was ok except for my top set.

Press 123x3 / 145x3 / 160x4 / 125x10
Situps 30x4
Chins 52
Bench 145x10x5
Ez-curl 90x10 RP 4 RP 3

[demps]

9/12 light jog 1.5 miles

9/13

first time with heavy pulls in a while. I'll probably look to pull 485 in my next deadlift session

deads 335x3/385x3/430x3/465x1
squat 225x10x5

[demps]

9/15

Bench 180x3 / 205x3 / 230x3 / 250x1 / 260x1 / 180x16 good to hit some singles, nothing felt too bad
Press 95x10x5
Chins 60
Situps 30x4
Prowler 50lbs x up and back (HH/LH) x 4

[demps]

9/18

Squat 325x5 / 365x3 / 410x1 / 325x3 felt ok, but need to get a better bounce
Power Clean 130x5 / 145x3 / 160x1
DB Row 70x20

[demps]

9/20

Made up for my last press session today. Not sure if this is an all time 5RM PR, but certainly a recent one.

Press 135x5 / 155x3 / 170x5 / 135x10
Chins 62
Situps 30x4
Bench 145x10x5
Prowler 120x8 (HH) x 1 min rest

[demps]

9/22
Deads 360x5 / 410x3 / 455x1 / 485x1
SSB 175x10 / 195x10 / 205x10 / 215x10x2
DB Row 75x20

Ran out of time for prowler. I think I've adusted pretty well to the extra deadlifting volume on 5/3/1. Things felt better as the sets progressed. 485 sets me up pretty well for the meet, I may pull 495 before. I'm thinking somewhere around 510 for my second attempt. I don't know if they'll have a deadlift bar at the meet, but I've pulled more in the past with those, plus the extra psych up.

One more session this cycle, then I'll take a day or two to de-load. and then one final cycle into the meet. I'm going with the 5/3/1 powerlifting setup for this last month. Swapping 5s and 3s week and hitting singles on the 3s and 5/3/1 weeks.

[demps]

9/25

bench 190x5 / 215x3 / 240x1 (lift off with 2 sec pause) / 255x1 / 265x1*(slight spotter help at top. should have been fine on my own, but marking it as such)
I can't stay tight enough with a lift off, so I think I will just plan not to use one for this meet.
situps 30x4
chins 42 + 25lbsx8
press 95x10x3 (time to bump this up a little. getting too light)

That's all she wrote for this cycle.

[demps]

9/27
sprints x10
squat 135x5 / 225x5 / 225x1x2

nice and easy day

[demps]

9/29

squats felt good today, had the belt tightened down a extra notch and I think that helped as it got heavy. this is probably the heaviest i'll go before the meet and do somewhere near 420 for a 2nd attempt. previous meet max is 418 with a near miss at 435.

squat 305x5 / 350x3 / 390x3 / 420x1 (heavy at the top, but felt good through the rep)/ 305x8 (racked this a little off center and a little wobbly on a few reps)
deads 225+mini bands 1 / 2 - just a few pulls to work on speed
db row 70x25

[oldforge]

That last heavy squat looked picture perfect buddy. Great depth, great bar path. You looked strong man. Looking forward to seeing it again at the meet. And great session yesterday. Lots of hard work.

[demps]

10/2

Really good session tonight. Everything felt very manageable.

Press 120x5 / 140x5 / 155x8 / 120x12
I'm switched to using mround instead of ceiling for my 5/3/1 calculations, so sometimes I end up with the same topset even when the training max has progressed. My goal was to hit the same reps as last cycle with slightly heavier 1st and 2nd sets. Last rep took some time, but got it up there.
Chins 70 total (10 sets of 7, felt good)
Situps 30x4
Bench 145x10x5 (probably can move this up now)
Ez-curl 85x12

[demps]

10/4

still a bit congested this am, so just wanted to get in and do a few things, but nothing big

chins 8 / 26#x6
situps 10 / 25#x10
ab wheel x 5
power clean 125x3 / 140x3 /160x3 / 180x1 (180 I didn't get any jump at all. other sets had some decent pulls and some that still need some work)
prowler 90x4(HH)

[demps]

10/6

I was planning some singles today, but still not 100% so I stuck to min reps.

deads 340x3 / 390x3 / 435x3
ssb squat 195x10x2 / 205x10 / 215x10x2
db row 60x40

[oldforge]

Nice rows man. Just had to beat my 35 huh? Just kiddin, those are a killer!

[demps]

Nice rows man. Just had to beat my 35 huh? Just kiddin, those are a killer!

ha yeah you inspired me

10/9
Finally starting to feel back to normal

Bench (paused first rep) 180x3 / 210x3 / 235x3 / 245x1
Bench 210x9 / 180x10

Wanted to hit 255 paused, but wasn't feeling it today.

Situps 30x4
Sprints x10

[demps]

10/11

first day in about two weeks fully feeling back.

squat 185x5 /225x5 / 275x5
press 115x5 / 135x5 / 155x9 (new 9RM)
chins 10x3
prowler 100x4 (HH)

[demps]

10/13

quasi- mock meet
squat 285x5 / 325x5 / 370x5
bench 225x1 (paused) / 250x1 (paused) / 225x8 (left a few in the bank)
deads 335x1 (DO) / 405x1 / 495x1

everything felt good. bench felt the best its been in a while. deads were fine. glad to get a heavy pull in before the meet.

[demps]

10/16

squat 135x5 / 185x5 / 225x3 / 275x2 / 135x5 nothing too exciting

[demps]

ok, got a bunch of updates to add. I'd been eating clean all week and trying to keep my weight down, so I didn't have much to cut. No soda or alcohol. Mostly meals of meat, rice, and veggies. I tried to drink at least a gallon of water a day. I had a busy week at work, so that was good to keep my mind of things.

10/19
I wanted to get some lifts in to loosen up a bit before the meet. I felt pretty depleted and my hip was a bit sore in the squats.

Squat 225x3 / 275x2 / 315x3
Bench 95x5 / 135x5 / 185x5

[demps]

10/20

Cut day. 204 after 2 eggs and an English muffin. I cut off drinking anything at 10am. Having some coffee and water after waking up made this a lot more manageable, it really wasn't too bad. Took a 2.5 mile walk in sweats, had two 25 min sessions in a hot bath with the shower steaming. Hit 198 at 4pm. Weighed in at 6pm at 195.6. I think the meet scale was generous by 2lbs.

The rehydrating was the worst part. Started my gallon of Gatorade/water after the weigh in and had a pb&j. Next two five guys double cheeseburgers w/ everything and a fry plus soda. I was feeling pretty gross, but I knew I had to eat more. I had another double with everything around 10pm and some fries. I chugged some more Gatorade and water after and thought I might lose it. Got back to 206 by bedtime.

[demps]

10/21

RPS meet in Attleboro ma. Competed in Raw Classic @198 (belt + wrist wraps only). This meet was really well run and got to see some awesome lifts. Everyone was really cool.

Squats:
Lifting out of a monolift with straps for the first time, kind of awkward. Also they were using a 55lb thick bar, but that wasn't too big a deal.

390 good
420 I was thinking about taking 415, but decided to take the lift I had been planning. good lift
435 had to fight this one a little, but good +5 gym pr / +17 meet pr

bench
250 good (+2 for last meet @220)
260x2 failed
close, but no luck

dead
back was getting a little tight here since we had some time off between flights
450 good, but not as fast as I would have liked
505 good PR +5
515 pulled but 3 red lights (not exactly sure the ruling, it was a slow pull so maybe the bar dropped or a hitch, I have no problem with the call, but it felt close)

total 1190 +34 from last meet @220

looking forward to some time off, then I'll put together a new training plan

[demps]

Turns out my 435 squat was a state record in my class. I realize there are a million different records for powerlifting by fed, class, state, etc. Still pretty cool though.

[demps]

haven't done too much until now, a few runs and some assistance work. Just getting ready to get back at it after some travel this weekend and next.

10/31
bench 185x5 / 205x5 / 225x3
chins 5x5
situps 30x4
db bench 70sx10 / 70sx13
chain curls 1 chainx10x2

[demps]

first real day of the new training cycle. feels so good to be getting back at it. goals are to build some reps on squats, build up bench and some upper body assistance, and work on the lockout on deads.

11/5
squat 275x5 / 295x5 / 315x8
chins 5x5
speed pull 135+monster minis 10x1 min rest
ssb good mornings 60x8x3

[JustinK]

nice, dude! love the ssb!
and you get to write monster mini in the log. that is not to be underestimated.

P.S., did you see that TPS is hosting the RPS meet next October? (see what I did there?)

[demps]

Nice, I hadn't seen that TPS was hosting. I still need to make it over there for a training day.

The pulls with the monster minis put some good strain at the top, it felt a lot like finishing a heavy single, even though the weight is a lot lighter.

Yeah, I love the SSB as well. Hopefully it will keep me motivated to do good mornings. Its the newer one from elite. The handles are shorter than the one you have, I think they mainly changed it up to make it easier to ship. The bar is about 20lbs lighter too at 62 pounds.

[demps]

had some nice DOMS in my legs from Monday :)

11/7
Bench 180x5 / 190x5 / 200x11 / 190x10 / 180x9
chins 5x6
situps 30x4
db bench 70sx12
ez-curl 65x10x2
dips 10x2

[demps]

11/10
deads 375x3 / 315x5 (touch and go)
ssb squats 60x8 / 110x8 / 150x8 / 200x8 / 220x8
db row 70x15

11/11
press 115x5/ 130x5/ 145x6 / 130x8 / 115x8
chins 5x7
situps 30x5
db bench 70sx15
ez-curl / tricep ext 65x8 / 70x8x2

[demps]

11/13

Probably should have warmed up a bit more on the squats, but top set felt much better than expected.

squat 295x3 / 315x3 / 330x9
speed pulls 185+mini bands 10x1 min
ssb good mornings 60x8 / 70x8x2
db row 70x20

[demps]

11/15
bench 190x3 / 200x3 / 215x8 / 200x6 / 190x6
chins 5x8
situps 30x5
ez-curl / tricep ext 65x8 / 70x8 / 75x8x2

[demps]

11/17

Rack Pull 405x5 (easy)
Rack Shrug 245x8 / 265x8x2 new to these, so still working on form
SSB Squats 170x8 / 190x8 / 210x8 / 230x8x2
DB Row 70x10 / 70x20

[JustinK]

I gotta update my log...those rack shrugs looked great. Learned em from the Rip video? Did Starr also have an article on those or am I thinking of another movement.

[demps]

I gotta update my log...those rack shrugs looked great. Learned em from the Rip video? Did Starr also have an article on those or am I thinking of another movement.

Yeah, took them from the rip video. I think he mentions Star used to rotate power clean, power snatch, and rack shrugs or something like that.

[demps]

11/19

Run 2.5 mi with jogger. Pretty easy for not having run or done any conditioning in a while.

[demps]

11/20
Press 120x3 / 140x3 / 155x6 / 140x10 / 120x14
Chins 45 total
Situps 150 total
DB Bench 70sx18
Ez-curl / Tricep ext 65x8 / 75x8 / 80x8x2
ez-curl 80x8

[demps]

11/24
squat 275x5 / 315x3 / 350x9 (new 9RM)
speed pulls 225+1 set chains 10x1x1min
ssb good mornings 80x8x2 (working on setting / keeping back arch)
db row 60x10 / 80x20

[demps]

11/27

need to work out some bench form issues, but other than that pretty good lifts

bench 180x5 / 200x3 / 225x7 / 200x3 /200x6 / 180x10
chins 50
situps 30x5
db bench 70sx18
dips 10x2
ez-curl 65x15

[demps]

11/29

deads worked up to 385x5 (should probably do a bit more warm up) / 315x8 (touch and go)
ssb squat 170x8 / 220x8 / 240x8

[demps]

12/1

press 130x5 / 145x3 / 165x2 / 145x8 / 135x8
chins 6x9
situps 35x5
football bar bench 125x8x3
110s farmers carry x 4

[demps]

12/5
squat 285x5 / 300x5 / 320x10
speed pull 265x10x1min
ssb good morning 60x8
db rows 70+ 1 chain x 10

[demps]

12/8
bench 180x5 / 195x5 / 205x11 / 195x8 / 180x10
chins 6x10
situps 35x5
ez-curl / tricep ext 65x8x2
a few kettlebell swings / snatches at 35
farmers walk 200s for a little

[demps]

12/9
run 2.5 mi

12/11
rack pull 415x5
rack shrug 245x8x2 / 295x8
ssb squats 150x8 / 200x8 / 240x8 / 250x8
db row 70x30

[demps]

12/13
press 115x5 / 135x5 / 150x8 / 135x8 / 115x11
chins 7x5 / 6x3
situps 35x4
football bar bench 125x8
farms carrys 250xup and back x2 / 350 x 1 one way x 2

[demps]

12/15
squat 300x3 / 320x3 / 340x10
speed pull 245x10x1
ssb good morning 80x8
db row 60x10 80x20
farmers carrys 250xup and back / 350 up and back / 430 one way / 470 one way

feeling good on the farmers. starting to feel strong and rolling after the reset. squats were not bad and left a few in the tank

[demps]

12/18
bench 195x3 / 205x3 / 220x8 / 205x10 / 195x6
chins 7x7
situps 30

started well, but faded towards the end. Came down with a stomach bug, so maybe that was it. Still good to train and continue working on my bench.

[demps]

12/22
deads 395x5 / 325x8 (touch and go)
ssb squat 170x8 / 240x8 /260x8
db row 60x10 / 85x25
farmers 430x1
situps 35x5

[demps]

12/26

press 125x3 / 140x3 / 160x5 / 140x6 / 125x8
db incline 70sx7
situps 40x4
chins 7x8
bar curl 45x15 / 55x15 / 65x15
bar power curl 95x10
sprints x 5

[demps]

12/29
squat 285x5 / 320x3 / 360x8
Power Clean 95x3 / 135x2 I haven't done these in a while, but it actually felt pretty good. I was going to do some more, but decided to save it for some strongman training.
Strong man medley 6 rounds total . farmers carry , heavy bag carry, clean football bar 105x3. Last 2 farmers were at 450.

[demps]

12/31
bench 180x5 / 205x3 / 230x7 (new 7RM) / 205x8 / 180x12
chins 7x8
situps 45 / 50
db row 60x10 / 100x10 / 130x5 (more like 5 singles) last workout of the year so I wanted to do something heavy
bar curls 45x15 / 75x15

[demps]

1/3

feeling a little worn out from training, but I only have two more training days in this cycle. I decided to go higher on the intensity side and shorter on duration this workout

rack pull 315x3 / 375x2 / 425x5
front squat 95x5x3 I haven't done these in a while and need to work on the rack
ssb squat 170x20

Just a press workout left and then a short vacation deload and on to the next cycle.

[demps]

Wasn't feeling super motivated, but I was able to get there. I used the workout to prove to myself that I still have the desire to push myself and keep improving.

1/7
Press 135x5 / 150x3 / 170x3 / 150x6 / 135x8
Chins 8x5 (I am going to stick to 5 sets since the higher reps seem to burn me out at more than this)
Situps 40x5
Incline db press 70sx12
bar curls 45x15 / 60x15 / 70x15
bar power curl 100x10

[demps]

back and ready to train again :)

1/15
squat 290x5 /310x5 /330x10 a bit of back rounding on these, but wanted to get the reps in
speed pull 135+monster minis x 7 (easy, I need to check if I used 185 last time with these bands)
db row 60x10 / 90x10 / 110x10 / 70x30

[demps]

1/17

bench 185x5 / 200x5 / 210x11 (new 11RM) / 200x6 / 185x8
chins 8x5
situps 40x5
bar curls 45x15 / 65x15 / 80x15
power curl 105x10
chins 35lbs x 4

[demps]

1/19
deads 405x5 / 455x1 / 485x1 / 335x8 (touch and go)
ssb squats 170x8 / 200x8 / 210x20
trap bar shrugs worked up to 225x13

[demps]

1/22
press 120x5 / 135x5 / 155x8 / 135x12
chins 9x5
situps 40x5
incline db bench 70sx13
dips 10x3

[demps]

1/24

squat 310x3 / 330x3 / 350x8 (first 5 is probably the best form I've had in a while)
power cleans 155 / 175 / 165 . (155 was good, the heavier sets were not)

[demps]

1/26

Practical strength for trainers seminar. This was awesome, I highly recommend it.

Squat worked to 365x2 (nothing terribly exciting here) might try a slightly narrower stance with toes out a bit more
Bench 225x2 / 245x2 all paused (finally got a proper bench setup taught to me)
Deads 425 / 475 / 505 / 525xfail (hitchin) need to slow down my setup and get back to pulling with better form. it was really helpful to get this looked at

[demps]

1/29

bench (all reps paused / working on new setup) 200x3 / 210x3 / 225x3 (failed 4) / 225x3x2
chins 10x2
bb complex row/pc /fs/press/ bs 95# 8/8/3/3/3
situps 25#x8
ez-curl 65x20 RP 5 RP 3

[demps]

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Press 130x3/ 145x3 / 165x4 / 130x10
situps 40x5
db incline 70sx15
dips 10x3
bar curl 45x15 / 75x15


http://www.youtube.com/watch?v=MTMq3wsyd_k&feature=youtu.be

[demps]

squat 290x5 / 330x3 / 370x7 (PR 7RM)
bench 225x2 / 225x4 (failed 5) slight pause on these, still working on form
db rows 76x10 / 111x10
farmers carrys 250x2x1 / 350x1x2 / 430x1 / 500x1 PR


http://www.youtube.com/watch?v=qlnATxiNfZE