Yeah I told you you have 500 dude, haha... Awesome squats, technique is looking really solid these days too!

May 22, 2013 - C3.W2 Deadlift + Assistance

Deadlift
430 x 3
455 x 3
485 x 3

RDL
225 x 10, 10

Thanks Steve! I just push on the bar until my elbows are straight, works every time.

Thanks Steve! Yeah someone else pointed that out to me too, no idea what it's about it's not a conscious thing. Probably just trying to prevent from killing my self since I use a suicide grip,...

Awesome job at the meet man! 80 pound PR total is great!

Thanks man!

Badass squat brother! 500 is gonna fall soon for sure.

Ha, I had an older version that looked nicer with a dark gray background behind all of the unused cells, but for some reason that really made Excel run slow.

Thanks dude! Yeah the elbows flare a bit when the grind starts, wasn't too bad though as I take a fairly narrow grip anyways.

I have done barbell rows in the past but really like the DB stuff just...

Sure man here it is: https://dl.dropboxusercontent.com/u/3616293/531mod.xlsx

Hopefully there's no errors or anything, if you have any issues let me know!

May 17, 2013 - C3.W1 Bench/Pause Squat/Row

Bench
280 x 3 (paused)
300 x 3 (paused)
320 x 3 (paused)
300 x 10

Pause Squat
335 x 5, 5, 5

You have 500 dude, those looked fucking easy. I think you had 4 reps for sure.

May 15, 2013 - C3.W1 Deadlift

Deadlift
405 x 5
430 x 5
455 x 5
430 x 5 (touch and go)


http://www.youtube.com/watch?v=k2nbg8tVgKI

Yeah dude, gains slow down real fast when you aren't gaining weight and are passed the novice stage. You are doing just fine. I'm pretty sure every single one of my lifts is down from 6 months ago. I...

Haha, well I use the workout rating system to rate kind of my overall perception of how the workout felt not necessarily how good the numbers looked on paper. My technique didn't feel solid yesterday...

Thanks dudes :-D

May 13, 2013 - C4.W1 Press/Squat/Chins

Press
170 x 5
185 x 5
195 x 5
185 x 10

Squat
380 x 5 (no belt)

Awesome man, glad you like the bar. The knurl looks the same as my RPB so hopefully it feels about the same. I like the knurl on mine a lot. TPBs are sweet too but they are a one trick pony, and the...

May 8, 2013 - C2.W4 Deload/Speed Pulls + Assistance

Deadlift
365 x 15 (30 second clock)

RDL
185 x 10, 10

Dips
237 x 10, 10, 10

Or drill some more holes!